Oatmeal vs. Black Beans
Nutrition comparison of Oatmeal and Black Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oatmeal
versus
black beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oatmeal and black beans:
- Both oatmeal and black beans are high in dietary fiber and potassium.
- Black bean has 13.8 times less saturated fat than oatmeal.
- Oatmeal has more thiamin and Vitamin B6, however, black bean contains more pantothenic acid.
- Oatmeal is a great source of calcium.
- Oatmeal is an excellent source of iron and protein.
USDA sources for nutritional information: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Black Beans (Beans, black turtle, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oatmeal is high in calories and black bean has 75% less calories than oatmeal - oatmeal has 367 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, oatmeal is lighter in protein, heavier in fat and similar to black beans for carbs. Oatmeal has a macronutrient ratio of 17:69:15 and for black beans, 26:71:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oatmeal | Black Beans | |
|---|---|---|
| Protein | 17% | 26% |
| Carbohydrates | 69% | 71% |
| Fat | 15% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Oatmeal is high in carbohydrates and black bean has 75% less carbohydrates than oatmeal - oatmeal has 67g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.
dietary fiber
Both oatmeal and black beans are high in dietary fiber. Oatmeal has 42% more dietary fiber than black bean - oatmeal has 9.8g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.
sugar
Oatmeal and black beans contain similar amounts of sugar - oatmeal has 1g of sugar per 100 grams and black bean has 0.23g of sugar.
Protein
protein
Oatmeal is an excellent source of protein and it has 165% more protein than black bean - oatmeal has 16g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Black bean has 13.8 times less saturated fat than oatmeal - oatmeal has 1.1g 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 oatmeal - black bean has 2.7mg of Vitamin C per 100 grams and oatmeal does not contain significant amounts.
Vitamin A
Black beans and oatmeal contain similar amounts of Vitamin A - black bean has 1.2ug of Vitamin A per 100 grams and oatmeal does not contain significant amounts.
Vitamin E
Oatmeal and black beans contain similar amounts of Vitamin E - oatmeal has 0.47mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
Black beans and oatmeal contain similar amounts of Vitamin K - black bean has 2.3ug of Vitamin K per 100 grams and oatmeal does not contain significant amounts.
The B Vitamins
Oatmeal has more thiamin and Vitamin B6, however, black bean contains more pantothenic acid. Both oatmeal and black beans contain significant amounts of riboflavin, niacin and folate.
| Oatmeal | Black Beans | |
|---|---|---|
| Thiamin | 0.73 MG | 0.14 MG |
| Riboflavin | 0.14 MG | 0.12 MG |
| Niacin | 0.78 MG | 0.62 MG |
| Pantothenic acid | ~ | 0.184 MG |
| Vitamin B6 | 0.12 MG | 0.055 MG |
| Folate | 32 UG | 61 UG |
Minerals
calcium
Oatmeal is a great source of calcium and it has 49% more calcium than black bean - oatmeal has 52mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Oatmeal is an excellent source of iron and it has 121% more iron than black bean - oatmeal has 4.2mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Both oatmeal and black beans are high in potassium. Oatmeal has 14% more potassium than black bean - oatmeal has 350mg of potassium per 100 grams and black bean has 308mg 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 Black Beans (Beans, black turtle, mature seeds, canned) .
Oatmeal 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 oatmeal or black beans contain more calories in 100 grams?Oatmeal is high in calories and black bean has 80% less calories than oatmeal - oatmeal has 367 calories in 100g and black bean has 91 calories.
Does oatmeal or black beans have more carbohydrates?
By weight, oatmeal is high in carbohydrates and black bean has 80% fewer carbohydrates than oatmeal - oatmeal has 67g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does oatmeal or black beans contain more iron?
Oatmeal is an abundant source of iron and it has 120% more iron than black bean - oatmeal has 4.2mg of iron in 100 grams and black bean has 1.9mg of iron.
Does oatmeal or black beans contain more potassium?
Both oatmeal and black beans are high in potassium. Oatmeal has 10% more potassium than black bean - oatmeal has 350mg of potassium in 100 grams and black bean has 308mg of potassium.