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 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 | ~ | ~ |
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.
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.
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.
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.
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.
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.
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.
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 |
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.
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.
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.
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 |
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 |
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Oats or White Beans .
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
()
|
|||||
---|---|---|---|---|---|---|---|
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 | |||