Oatmeal vs. Kidney Beans
Nutrition comparison of Oatmeal and Kidney Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oatmeal
versus
kidney beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oatmeal and kidney beans:
- Both oatmeal and kidney beans are high in calcium, calories, dietary fiber, potassium and protein.
- Oatmeal has more thiamin and riboflavin.
- Oatmeal is an excellent source of iron.
USDA sources for nutritional information: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both oatmeal and kidney beans are high in calories. Oatmeal has 203% more calories than kidney bean - oatmeal has 367 calories per 100 grams and kidney bean has 121 calories.
For macronutrient ratios, oatmeal is lighter in protein, heavier in fat and similar to kidney beans for carbs. Oatmeal has a macronutrient ratio of 17:69:15 and for kidney beans, 26:67:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oatmeal | Kidney Beans | |
|---|---|---|
| Protein | 17% | 26% |
| Carbohydrates | 69% | 67% |
| Fat | 15% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Oatmeal is high in carbohydrates and kidney bean has 69% less carbohydrates than oatmeal - oatmeal has 67g of total carbs per 100 grams and kidney bean has 20.8g of carbohydrates.
dietary fiber
Both oatmeal and kidney beans are high in dietary fiber. Oatmeal has 63% more dietary fiber than kidney bean - oatmeal has 9.8g of dietary fiber per 100 grams and kidney bean has 6g of dietary fiber.
sugar
Oatmeal and kidney beans contain similar amounts of sugar - oatmeal has 1g of sugar per 100 grams and kidney bean does not contain significant amounts.
Protein
protein
Both oatmeal and kidney beans are high in protein. Oatmeal has 97% more protein than kidney bean - oatmeal has 16g of protein per 100 grams and kidney bean has 8.1g of protein.
Fat
saturated fat
Oatmeal and kidney beans contain similar amounts of saturated fat - oatmeal has 1.1g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.
Vitamins
Vitamin C
Kidney beans and oatmeal contain similar amounts of Vitamin C - kidney bean has 0.2mg of Vitamin C per 100 grams and oatmeal does not contain significant amounts.
Vitamin E
Oatmeal and kidney beans contain similar amounts of Vitamin E - oatmeal has 0.47mg of Vitamin E per 100 grams and kidney bean has 0.03mg of Vitamin E.
Vitamin K
Kidney bean has more Vitamin K than oatmeal - kidney bean has 5.7ug of Vitamin K per 100 grams and oatmeal does not contain significant amounts.
The B Vitamins
Oatmeal has more thiamin and riboflavin. Both oatmeal and kidney beans contain significant amounts of niacin, Vitamin B6 and folate.
| Oatmeal | Kidney Beans | |
|---|---|---|
| Thiamin | 0.73 MG | 0.06 MG |
| Riboflavin | 0.14 MG | 0.015 MG |
| Niacin | 0.78 MG | 0.417 MG |
| Vitamin B6 | 0.12 MG | 0.113 MG |
| Folate | 32 UG | 23 UG |
Minerals
calcium
Both oatmeal and kidney beans are high in calcium. Oatmeal is very similar to oatmeal for calcium - oatmeal has 52mg of calcium per 100 grams and kidney bean has 58mg of calcium.
iron
Oatmeal is an excellent source of iron and it has 180% more iron than kidney bean - oatmeal has 4.2mg of iron per 100 grams and kidney bean has 1.5mg of iron.
potassium
Both oatmeal and kidney beans are high in potassium. Oatmeal has 40% more potassium than kidney bean - oatmeal has 350mg of potassium per 100 grams and kidney bean has 250mg 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 Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) .
Oatmeal g
()
|
Daily Values (%) |
Kidney 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 % |
|
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 kidney beans contain more calories in 100 grams?Both oatmeal and kidney beans are high in calories. Oatmeal has 200% more calories than kidney bean - oatmeal has 367 calories in 100g and kidney bean has 121 calories.
Does oatmeal or kidney beans have more carbohydrates?
By weight, oatmeal is high in carbohydrates and kidney bean has 70% fewer carbohydrates than oatmeal - oatmeal has 67g of carbs for 100g and kidney bean has 20.8g of carbohydrates.
Does oatmeal or kidney beans contain more calcium?
Both oatmeal and kidney beans are high in calcium. Oatmeal is very similar to oatmeal for calcium - oatmeal has 52mg of calcium in 100 grams and kidney bean has 58mg of calcium.
Does oatmeal or kidney beans contain more iron?
Oatmeal is an abundant source of iron and it has 180% more iron than kidney bean - oatmeal has 4.2mg of iron in 100 grams and kidney bean has 1.5mg of iron.
Does oatmeal or kidney beans contain more potassium?
Both oatmeal and kidney beans are high in potassium. Oatmeal has 40% more potassium than kidney bean - oatmeal has 350mg of potassium in 100 grams and kidney bean has 250mg of potassium.