Oats vs. Black Beans
Nutrition comparison of Oats and Black Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
black beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and black beans:
- Both oats and black beans are high in dietary fiber and potassium.
- Black bean has 15.2 times less saturated fat than oat.
- Oat has more thiamin, pantothenic acid and Vitamin B6.
- Oat is a great source of calcium.
- Oat is an excellent source of iron and protein.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Black Beans (Beans, black turtle, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oat is high in calories and black bean has 77% less calories than oat - oat has 389 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, oats is lighter in protein, lighter in carbs and heavier in fat compared to black beans per calorie. Oats has a macronutrient ratio of 17:67:16 and for black beans, 26:71:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Black Beans | |
|---|---|---|
| Protein | 17% | 26% |
| Carbohydrates | 67% | 71% |
| Fat | 16% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and black bean has 75% less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.
dietary fiber
Both oats and black beans are high in dietary fiber. Oat has 54% more dietary fiber than black bean - oat has 10.6g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.
sugar
Black beans and oats contain similar amounts of sugar - black bean has 0.23g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Oat is an excellent source of protein and it has 180% more protein than black bean - oat has 16.9g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Black bean has 15.2 times less saturated fat than oat - oat has 1.2g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
Vitamins
Vitamin C
Black bean has more Vitamin C than oat - black bean has 2.7mg of Vitamin C per 100 grams and oat does not contain significant amounts.
Vitamin A
Black beans and oats contain similar amounts of Vitamin A - black bean has 1.2ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Vitamin E
Black bean has more Vitamin E than oat - black bean has 0.62mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
Black beans and oats contain similar amounts of Vitamin K - black bean has 2.3ug of Vitamin K per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin, pantothenic acid and Vitamin B6. Both oats and black beans contain significant amounts of riboflavin, niacin and folate.
| Oats | Black Beans | |
|---|---|---|
| Thiamin | 0.763 MG | 0.14 MG |
| Riboflavin | 0.139 MG | 0.12 MG |
| Niacin | 0.961 MG | 0.62 MG |
| Pantothenic acid | 1.349 MG | 0.184 MG |
| Vitamin B6 | 0.119 MG | 0.055 MG |
| Folate | 56 UG | 61 UG |
Minerals
calcium
Oat is a great source of calcium and it has 54% more calcium than black bean - oat has 54mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Oat is an excellent source of iron and it has 148% more iron than black bean - oat has 4.7mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Both oats and black beans are high in potassium. Oat has 39% more potassium than black bean - oat has 429mg of potassium per 100 grams and black bean has 308mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both oats and black beans contain significant amounts of alpha linoleic acid (ALA).
| Oats | Black Beans | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.057 G |
| Total | 0.111 G | 0.057 G |
omega 6s
Comparing omega-6 fatty acids, oat has more linoleic acid than black bean per 100 grams.
| Oats | Black Beans | |
|---|---|---|
| linoleic acid | 2.424 G | 0.068 G |
| Total | 2.424 G | 0.068 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 Black Beans (Beans, black turtle, mature seeds, canned) .
Oats g
()
|
Daily Values (%) |
Black Beans g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
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 % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does oats or black beans contain more calories in 100 grams?Oat is high in calories and black bean has 80% less calories than oat - oat has 389 calories in 100g and black bean has 91 calories.
Does oats or black beans have more carbohydrates?
By weight, oat is high in carbohydrates and black bean has 80% fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does oats or black beans contain more iron?
Oat is an abundant source of iron and it has 150% more iron than black bean - oat has 4.7mg of iron in 100 grams and black bean has 1.9mg of iron.
Does oats or black beans contain more potassium?
Both oats and black beans are high in potassium. Oat has 40% more potassium than black bean - oat has 429mg of potassium in 100 grams and black bean has 308mg of potassium.