Oats vs. White Beans
Nutrition comparison of Oats and White Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
white beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and white beans:
- Both oats and white beans are high in calcium, calories, dietary fiber, iron and potassium.
- Oat has more thiamin, riboflavin, niacin and pantothenic acid.
- Oat is an excellent source of protein.
- White bean has 15.4 times less saturated fat than oat.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and White Beans (Beans, white, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both oats and white beans are high in calories. Oat has 241% more calories than white bean - oat has 389 calories per 100 grams and white bean has 114 calories.
For macronutrient ratios, oats is lighter in protein, lighter in carbs and heavier in fat compared to white beans per calorie. Oats has a macronutrient ratio of 17:67:16 and for white beans, 25:73:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | White Beans | |
|---|---|---|
| Protein | 17% | 25% |
| Carbohydrates | 67% | 73% |
| Fat | 16% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and white bean has 68% less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and white bean has 21.2g of carbohydrates.
dietary fiber
Both oats and white beans are high in dietary fiber. Oat has 121% more dietary fiber than white bean - oat has 10.6g of dietary fiber per 100 grams and white bean has 4.8g of dietary fiber.
sugar
White beans and oats contain similar amounts of sugar - white bean has 0.29g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Oat is an excellent source of protein and it has 133% more protein than white bean - oat has 16.9g of protein per 100 grams and white bean has 7.3g of protein.
Fat
saturated fat
White bean has 15.4 times less saturated fat than oat - oat has 1.2g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.
Vitamins
Vitamin E
White bean has more Vitamin E than oat - white bean has 0.79mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
White beans and oats contain similar amounts of Vitamin K - white bean has 2.9ug of Vitamin K per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin, riboflavin, niacin and pantothenic acid. Both oats and white beans contain significant amounts of Vitamin B6 and folate.
| Oats | White Beans | |
|---|---|---|
| Thiamin | 0.763 MG | 0.096 MG |
| Riboflavin | 0.139 MG | 0.037 MG |
| Niacin | 0.961 MG | 0.113 MG |
| Pantothenic acid | 1.349 MG | 0.185 MG |
| Vitamin B6 | 0.119 MG | 0.075 MG |
| Folate | 56 UG | 65 UG |
Minerals
calcium
Both oats and white beans are high in calcium. White bean has 35% more calcium than oat - oat has 54mg of calcium per 100 grams and white bean has 73mg of calcium.
iron
Both oats and white beans are high in iron. Oat has 58% more iron than white bean - oat has 4.7mg of iron per 100 grams and white bean has 3mg of iron.
potassium
Both oats and white beans are high in potassium. Oat is very similar to oat for potassium - oat has 429mg of potassium per 100 grams and white bean has 454mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both oats and white beans contain significant amounts of alpha linoleic acid (ALA).
| Oats | White Beans | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.056 G |
| Total | 0.111 G | 0.056 G |
omega 6s
Comparing omega-6 fatty acids, oat has more linoleic acid than white bean per 100 grams.
| Oats | White Beans | |
|---|---|---|
| linoleic acid | 2.424 G | 0.067 G |
| Total | 2.424 G | 0.067 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 White Beans (Beans, white, mature seeds, canned) .
Oats g
()
|
Daily Values (%) |
White 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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MG % | |
| 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 % | |
| 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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| 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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UG % | |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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| MG % |
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5% | choline | 5% |
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MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
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5% | chromium | 5% |
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UG % | |
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5% | copper | 5% |
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MG % | |
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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% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does oats or white beans contain more calories in 100 grams?Both oats and white beans are high in calories. Oat has 240% more calories than white bean - oat has 389 calories in 100g and white bean has 114 calories.
Does oats or white beans have more carbohydrates?
By weight, oat is high in carbohydrates and white bean has 70% fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and white bean has 21.2g of carbohydrates.
Does oats or white beans contain more calcium?
Both oats and white beans are high in calcium. White bean has 40% more calcium than oat - oat has 54mg of calcium in 100 grams and white bean has 73mg of calcium.
Does oats or white beans contain more iron?
Both oats and white beans are high in iron. Oat has 60% more iron than white bean - oat has 4.7mg of iron in 100 grams and white bean has 3mg of iron.
Does oats or white beans contain more potassium?
Both oats and white beans are high in potassium. Oat is very similar to oat for potassium - oat has 429mg of potassium in 100 grams and white bean has 454mg of potassium.