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  6. Oatmeal vs. Beans, kidney, all types, mature seeds, canned

Oatmeal vs. Beans, kidney, all types, mature seeds, canned — In-Depth Nutrition Comparison

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Important differences between oatmeal and beans, kidney, all types, mature seeds, canned

  • Oatmeal has more iron, manganese, vitamin B6, vitamin B3, vitamin B2, vitamin B1, and vitamin A; however, beans, kidney, all types, mature seeds, canned has more fiber and copper.
  • Oatmeal's daily need coverage for iron is 60% more.
  • Oatmeal is lower in sodium.

The food varieties used in the comparison are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Beans, kidney, all types, mature seeds, canned.

Infographic

Oatmeal vs Beans, kidney, all types, mature seeds, canned infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 10% 21% 44% 45% 13% 39% 39% 22% 4.9%
Contains more CalciumCalcium +135.3%
Contains more IronIron +409.4%
Contains more ZincZinc +34.8%
Contains less SodiumSodium -83.4%
Contains more ManganeseManganese +232.1%
Contains more SeleniumSelenium +455.6%
Contains more PotassiumPotassium +288.5%
Contains more CopperCopper +104.5%
Contains more PhosphorusPhosphorus +16.9%
~equal in Magnesium ~27mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 43% 1.4% 65% 50% 57% 19% 67% 0% 1% 33%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 4% 0% 0% 0.4% 29% 12% 7.7% 8.3% 17% 0% 10% 27%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +250%
Contains more Vitamin B1Vitamin B1 +124.1%
Contains more Vitamin B2Vitamin B2 +321.6%
Contains more Vitamin B3Vitamin B3 +636%
Contains more Vitamin B5Vitamin B5 +129.7%
Contains more Vitamin B6Vitamin B6 +291.9%
Contains more FolateFolate +22.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +925%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Oatmeal Beans, kidney, all types, mature seeds, canned DV% diff.
Iron 5.96mg 1.17mg 60%
Manganese 0.558mg 0.168mg 17%
Vitamin B6 0.29mg 0.074mg 17%
Vitamin B3 3.025mg 0.411mg 16%
Vitamin A 130µg 14%
Vitamin B2 0.215mg 0.051mg 13%
Vitamin B1 0.26mg 0.116mg 12%
Sodium 49mg 296mg 11%
Fiber 1.7g 4.3g 10%
Copper 0.066mg 0.135mg 8%
Selenium 5µg 0.9µg 7%
Protein 2.37g 5.22g 6%
Calcium 80mg 34mg 5%
Potassium 61mg 237mg 5%
Choline 4.7mg 34.9mg 5%
Vitamin B5 0.317mg 0.138mg 4%
Vitamin K 0.4µg 4.1µg 3%
Phosphorus 77mg 90mg 2%
Folate 44µg 36µg 2%
Calories 68kcal 84kcal 1%
Fats 1.36g 0.6g 1%
Vitamin C 0mg 1.2mg 1%
Carbs 11.67g 14.5g 1%
Zinc 0.62mg 0.46mg 1%
Starch 10.37g 8.9g 1%
Polyunsaturated fat 0.426g 0.263g 1%
Protein per 100 calories 3.5g 6.2g N/A
Calories per 10 g protein 287kcal 161kcal N/A
Weight per 100 calories 147g 119g N/A
Net carbs 9.97g 10.2g N/A
Magnesium 26mg 27mg 0%
Sugar 0.46g 1.85g N/A
Vitamin E 0.07mg 0.02mg 0%
Trans fat 0.003g 0g N/A
Saturated fat 0.226g 0.141g 0%
Monounsaturated fat 0.391g 0.382g 0%
Tryptophan 0.04mg 0.063mg 0%
Threonine 0.083mg 0.193mg 0%
Isoleucine 0.105mg 0.248mg 0%
Leucine 0.2mg 0.445mg 0%
Lysine 0.135mg 0.367mg 0%
Methionine 0.04mg 0.068mg 0%
Phenylalanine 0.13mg 0.309mg 0%
Valine 0.151mg 0.302mg 0%
Histidine 0.057mg 0.144mg 0%
Omega-3 - ALA 0.075g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
5% 15% 78%
Protein: 5.22 g
Fats: 0.6 g
Carbs: 14.5 g
Water: 78.04 g
Other: 1.64 g
Contains more FatsFats +126.7%
Contains more ProteinProtein +120.3%
Contains more CarbsCarbs +24.3%
Contains more OtherOther +187.7%
~equal in Water ~78.04g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
18% 49% 33%
Saturated fat: Sat. Fat 0.141 g
Monounsaturated fat: Mono. Fat 0.382 g
Polyunsaturated fat: Poly. Fat 0.263 g
Contains more Poly. FatPolyunsaturated fat +62%
Contains less Sat. FatSaturated fat -37.6%
~equal in Monounsaturated fat ~0.382g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
96% 3%
Starch: 10.37 g
Sucrose: 0.29 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.16 g
83% 17%
Starch: 8.9 g
Sucrose: 1.85 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +16.5%
Contains more GalactoseGalactose +∞%
Contains more SucroseSucrose +537.9%
~equal in Glucose ~0g
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/nutrients
  2. Beans, kidney, all types, mature seeds, canned - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173741/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.