Oatmeal vs. White Beans
Nutrition comparison of Oatmeal and White Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oatmeal
versus
white beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oatmeal and white beans:
- Both oatmeal and white beans are high in calcium, calories, dietary fiber, iron and potassium.
- Oatmeal has more thiamin, riboflavin and niacin, however, white bean contains more pantothenic acid.
- Oatmeal is an excellent source of protein.
- White bean has 14 times less saturated fat than oatmeal.
USDA sources for nutritional information: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and White Beans (Beans, white, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both oatmeal and white beans are high in calories. Oatmeal has 222% more calories than white bean - oatmeal has 367 calories per 100 grams and white bean has 114 calories.
For macronutrient ratios, oatmeal is lighter in protein, lighter in carbs and heavier in fat compared to white beans per calorie. Oatmeal has a macronutrient ratio of 17:69:15 and for white beans, 25:73:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oatmeal | White Beans | |
|---|---|---|
| Protein | 17% | 25% |
| Carbohydrates | 69% | 73% |
| Fat | 15% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Oatmeal is high in carbohydrates and white bean has 68% less carbohydrates than oatmeal - oatmeal has 67g of total carbs per 100 grams and white bean has 21.2g of carbohydrates.
dietary fiber
Both oatmeal and white beans are high in dietary fiber. Oatmeal has 104% more dietary fiber than white bean - oatmeal has 9.8g of dietary fiber per 100 grams and white bean has 4.8g of dietary fiber.
sugar
Oatmeal and white beans contain similar amounts of sugar - oatmeal has 1g of sugar per 100 grams and white bean has 0.29g of sugar.
Protein
protein
Oatmeal is an excellent source of protein and it has 120% more protein than white bean - oatmeal has 16g of protein per 100 grams and white bean has 7.3g of protein.
Fat
saturated fat
White bean has 14 times less saturated fat than oatmeal - oatmeal has 1.1g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.
Vitamins
Vitamin E
Oatmeal and white beans contain similar amounts of Vitamin E - oatmeal has 0.47mg of Vitamin E per 100 grams and white bean has 0.79mg of Vitamin E.
Vitamin K
White beans and oatmeal contain similar amounts of Vitamin K - white bean has 2.9ug of Vitamin K per 100 grams and oatmeal does not contain significant amounts.
The B Vitamins
Oatmeal has more thiamin, riboflavin and niacin, however, white bean contains more pantothenic acid. Both oatmeal and white beans contain significant amounts of Vitamin B6 and folate.
| Oatmeal | White Beans | |
|---|---|---|
| Thiamin | 0.73 MG | 0.096 MG |
| Riboflavin | 0.14 MG | 0.037 MG |
| Niacin | 0.78 MG | 0.113 MG |
| Pantothenic acid | ~ | 0.185 MG |
| Vitamin B6 | 0.12 MG | 0.075 MG |
| Folate | 32 UG | 65 UG |
Minerals
calcium
Both oatmeal and white beans are high in calcium. White bean has 40% more calcium than oatmeal - oatmeal has 52mg of calcium per 100 grams and white bean has 73mg of calcium.
iron
Both oatmeal and white beans are high in iron. Oatmeal has 40% more iron than white bean - oatmeal has 4.2mg of iron per 100 grams and white bean has 3mg of iron.
potassium
Both oatmeal and white beans are high in potassium. White bean has 30% more potassium than oatmeal - oatmeal has 350mg of potassium per 100 grams and white bean has 454mg of potassium.
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: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and White Beans (Beans, white, mature seeds, canned) .
Oatmeal g
()
|
Daily Values (%) |
White Beans g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 oatmeal or white beans contain more calories in 100 grams?Both oatmeal and white beans are high in calories. Oatmeal has 220% more calories than white bean - oatmeal has 367 calories in 100g and white bean has 114 calories.
Does oatmeal or white beans have more carbohydrates?
By weight, oatmeal is high in carbohydrates and white bean has 70% fewer carbohydrates than oatmeal - oatmeal has 67g of carbs for 100g and white bean has 21.2g of carbohydrates.
Does oatmeal or white beans contain more calcium?
Both oatmeal and white beans are high in calcium. White bean has 40% more calcium than oatmeal - oatmeal has 52mg of calcium in 100 grams and white bean has 73mg of calcium.
Does oatmeal or white beans contain more iron?
Both oatmeal and white beans are high in iron. Oatmeal has 40% more iron than white bean - oatmeal has 4.2mg of iron in 100 grams and white bean has 3mg of iron.
Does oatmeal or white beans contain more potassium?
Both oatmeal and white beans are high in potassium. White bean has 30% more potassium than oatmeal - oatmeal has 350mg of potassium in 100 grams and white bean has 454mg of potassium.