Oats vs. Kidney Beans
Nutrition comparison of Oats and Kidney Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
kidney beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and kidney beans:
- Both oats and kidney beans are high in calcium, calories, dietary fiber, potassium and protein.
- Oat has more thiamin, riboflavin, niacin, pantothenic acid and folate.
- Oat is an excellent source of iron.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both oats and kidney beans are high in calories. Oat has 221% more calories than kidney bean - oat has 389 calories per 100 grams and kidney bean has 121 calories.
For macronutrient ratios, oats is lighter in protein, heavier in fat and similar to kidney beans for carbs. Oats has a macronutrient ratio of 17:67:16 and for kidney beans, 26:67:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Kidney Beans | |
|---|---|---|
| Protein | 17% | 26% |
| Carbohydrates | 67% | 67% |
| Fat | 16% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and kidney bean has 69% less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and kidney bean has 20.8g of carbohydrates.
dietary fiber
Both oats and kidney beans are high in dietary fiber. Oat has 77% more dietary fiber than kidney bean - oat has 10.6g of dietary fiber per 100 grams and kidney bean has 6g of dietary fiber.
Protein
protein
Both oats and kidney beans are high in protein. Oat has 108% more protein than kidney bean - oat has 16.9g of protein per 100 grams and kidney bean has 8.1g of protein.
Fat
saturated fat
Oats and kidney beans contain similar amounts of saturated fat - oat has 1.2g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.
Vitamins
Vitamin C
Kidney beans and oats contain similar amounts of Vitamin C - kidney bean has 0.2mg of Vitamin C per 100 grams and oat does not contain significant amounts.
Vitamin E
Kidney beans and oats contain similar amounts of Vitamin E - kidney bean has 0.03mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
Kidney bean has more Vitamin K than oat - kidney bean has 5.7ug of Vitamin K per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both oats and kidney beans contain significant amounts of Vitamin B6.
| Oats | Kidney Beans | |
|---|---|---|
| Thiamin | 0.763 MG | 0.06 MG |
| Riboflavin | 0.139 MG | 0.015 MG |
| Niacin | 0.961 MG | 0.417 MG |
| Pantothenic acid | 1.349 MG | ~ |
| Vitamin B6 | 0.119 MG | 0.113 MG |
| Folate | 56 UG | 23 UG |
Minerals
calcium
Both oats and kidney beans are high in calcium. Oat is very similar to oat for calcium - oat has 54mg of calcium per 100 grams and kidney bean has 58mg of calcium.
iron
Oat is an excellent source of iron and it has 215% more iron than kidney bean - oat has 4.7mg of iron per 100 grams and kidney bean has 1.5mg of iron.
potassium
Both oats and kidney beans are high in potassium. Oat has 72% more potassium than kidney bean - oat has 429mg of potassium per 100 grams and kidney bean has 250mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both oats and kidney beans contain significant amounts of alpha linoleic acid (ALA).
| Oats | Kidney Beans | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.132 G |
| Total | 0.111 G | 0.132 G |
omega 6s
Comparing omega-6 fatty acids, oat has more linoleic acid than kidney bean per 100 grams.
| Oats | Kidney Beans | |
|---|---|---|
| linoleic acid | 2.424 G | 0.217 G |
| Total | 2.424 G | 0.217 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) .
Oats g
()
|
Daily Values (%) |
Kidney Beans g
()
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| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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5% | saturated fat | 5% |
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G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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IU % | |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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MG % | |
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5% | thiamin (Vit B1) | 5% |
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| MG % |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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MG % | |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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MG % | |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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UG % | |
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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does oats or kidney beans contain more calories in 100 grams?Both oats and kidney beans are high in calories. Oat has 220% more calories than kidney bean - oat has 389 calories in 100g and kidney bean has 121 calories.
Does oats or kidney beans have more carbohydrates?
By weight, oat is high in carbohydrates and kidney bean has 70% fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and kidney bean has 20.8g of carbohydrates.
Does oats or kidney beans contain more calcium?
Both oats and kidney beans are high in calcium. Oat is very similar to oat for calcium - oat has 54mg of calcium in 100 grams and kidney bean has 58mg of calcium.
Does oats or kidney beans contain more iron?
Oat is an abundant source of iron and it has 220% more iron than kidney bean - oat has 4.7mg of iron in 100 grams and kidney bean has 1.5mg of iron.
Does oats or kidney beans contain more potassium?
Both oats and kidney beans are high in potassium. Oat has 70% more potassium than kidney bean - oat has 429mg of potassium in 100 grams and kidney bean has 250mg of potassium.