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  6. Oats vs. Bean raw

Oats vs. Bean raw — In-Depth Nutrition Comparison

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Significant differences between oats and bean raw

  • Oats have more manganese, phosphorus, zinc, and vitamin B5; however, bean raw is richer in folate, copper, potassium, vitamin B6, fiber, and vitamin C.
  • Oats cover your daily manganese needs 164% more than bean raw.
  • Bean raw has 2 times less zinc than oats. Oats have 3.97mg of zinc, while bean raw has 2.28mg.
  • Oats have a higher glycemic index. The glycemic index of oats is 59, while the glycemic index of bean raw is 33.

Specific food types used in this comparison are Oats and Beans, pinto, mature seeds, raw.

Infographic

Oats vs Bean raw 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.
Oats
Oats
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains more ZincZinc +74.1%
Contains more PhosphorusPhosphorus +27.3%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +328.2%
Contains more CalciumCalcium +109.3%
Contains more PotassiumPotassium +224.7%
Contains more CopperCopper +42.7%
~equal in Magnesium ~176mg
~equal in Iron ~5.07mg

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.
Oats
Oats
1
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% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42%
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 21% 0% 0% 4.2% 178% 49% 22% 47% 109% 0% 14% 394%
Contains more Vitamin B5Vitamin B5 +71.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +52.5%
Contains more Vitamin B3Vitamin B3 +22.2%
Contains more Vitamin B6Vitamin B6 +298.3%
Contains more FolateFolate +837.5%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B1 ~0.713mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Oats Bean raw DV% diff.
Manganese 4.916mg 1.148mg 164%
Folate 56µg 525µg 117%
Selenium 27.9µg 51%
Copper 0.626mg 0.893mg 30%
Potassium 429mg 1393mg 28%
Vitamin B6 0.119mg 0.474mg 27%
Fiber 10.6g 15.5g 20%
Phosphorus 523mg 411mg 16%
Zinc 3.97mg 2.28mg 15%
Starch 34.17g 14%
Polyunsaturated fat 2.535g 0.407g 14%
Choline 66.2mg 12%
Vitamin B5 1.349mg 0.785mg 11%
Protein 16.89g 21.42g 9%
Fats 6.9g 1.23g 9%
Vitamin C 0mg 6.3mg 7%
Calcium 54mg 113mg 6%
Vitamin B2 0.139mg 0.212mg 6%
Vitamin K 5.6µg 5%
Monounsaturated fat 2.178g 0.229g 5%
Iron 4.72mg 5.07mg 4%
Vitamin B1 0.763mg 0.713mg 4%
Saturated fat 1.217g 0.235g 4%
Calories 389kcal 347kcal 2%
Carbs 66.27g 62.55g 1%
Vitamin E 0.21mg 1%
Vitamin B3 0.961mg 1.174mg 1%
Protein per 100 calories 4.3g 6.2g N/A
Calories per 10 g protein 230kcal 162kcal N/A
Weight per 100 calories 26g 29g N/A
Unsaturated / Saturated Fat ratio 3.9 2.7 N/A
Net carbs 55.67g 47.05g N/A
Magnesium 177mg 176mg 0%
Sugar 2.11g N/A
Sodium 2mg 12mg 0%
Tryptophan 0.234mg 0.237mg 0%
Threonine 0.575mg 0.81mg 0%
Isoleucine 0.694mg 0.871mg 0%
Leucine 1.284mg 1.558mg 0%
Lysine 0.701mg 1.356mg 0%
Methionine 0.312mg 0.259mg 0%
Phenylalanine 0.895mg 1.095mg 0%
Valine 0.937mg 0.998mg 0%
Histidine 0.405mg 0.556mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oats
Oats
2
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more FatsFats +461%
Contains more ProteinProtein +26.8%
Contains more WaterWater +37.8%
Contains more OtherOther +101.7%
~equal in Carbs ~62.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oats
Oats
2
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +851.1%
Contains more Poly. FatPolyunsaturated fat +522.9%
Contains less Sat. FatSaturated fat -80.7%

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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/nutrients
  2. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.