Oats vs. Pinto Beans
Nutrition comparison of Oats and Pinto Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
pinto beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and pinto beans:
- Both oats and pinto beans are high in calcium, calories, dietary fiber and potassium.
- Oat has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Oat is an excellent source of iron and protein.
- Pinto bean has 6.7 times less saturated fat than oat.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Pinto Beans (Beans, pinto, canned, drained solids) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both oats and pinto beans are high in calories. Oat has 241% more calories than pinto bean - oat has 389 calories per 100 grams and pinto bean has 114 calories.
For macronutrient ratios, oats is lighter in protein, heavier in fat and similar to pinto beans for carbs. Oats has a macronutrient ratio of 17:67:16 and for pinto beans, 24:69:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Pinto Beans | |
|---|---|---|
| Protein | 17% | 24% |
| Carbohydrates | 67% | 69% |
| Fat | 16% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and pinto bean has 69% less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and pinto bean has 20.2g of carbohydrates.
dietary fiber
Both oats and pinto beans are high in dietary fiber. Oat has 93% more dietary fiber than pinto bean - oat has 10.6g of dietary fiber per 100 grams and pinto bean has 5.5g of dietary fiber.
sugar
Pinto beans and oats contain similar amounts of sugar - pinto bean has 0.54g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Oat is an excellent source of protein and it has 142% more protein than pinto bean - oat has 16.9g of protein per 100 grams and pinto bean has 7g of protein.
Fat
saturated fat
Pinto bean has 6.7 times less saturated fat than oat - oat has 1.2g of saturated fat per 100 grams and pinto bean has 0.16g of saturated fat.
Vitamins
Vitamin C
Pinto beans and oats contain similar amounts of Vitamin C - pinto bean has 0.1mg of Vitamin C per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Oats | Pinto Beans | |
|---|---|---|
| Thiamin | 0.763 MG | 0.052 MG |
| Riboflavin | 0.139 MG | 0.019 MG |
| Niacin | 0.961 MG | 0.272 MG |
| Pantothenic acid | 1.349 MG | ~ |
| Vitamin B6 | 0.119 MG | ~ |
| Folate | 56 UG | 24 UG |
Minerals
calcium
Both oats and pinto beans are high in calcium. Pinto bean has 17% more calcium than oat - oat has 54mg of calcium per 100 grams and pinto bean has 63mg of calcium.
iron
Oat is an excellent source of iron and it has 255% more iron than pinto bean - oat has 4.7mg of iron per 100 grams and pinto bean has 1.3mg of iron.
potassium
Both oats and pinto beans are high in potassium. Oat has 57% more potassium than pinto bean - oat has 429mg of potassium per 100 grams and pinto bean has 274mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both oats and pinto beans contain significant amounts of alpha linoleic acid (ALA).
| Oats | Pinto Beans | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.158 G |
| Total | 0.111 G | 0.158 G |
omega 6s
Comparing omega-6 fatty acids, oat has more linoleic acid than pinto bean per 100 grams.
| Oats | Pinto Beans | |
|---|---|---|
| linoleic acid | 2.424 G | 0.115 G |
| Total | 2.424 G | 0.115 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 Pinto Beans (Beans, pinto, canned, drained solids) .
Oats g
()
|
Daily Values (%) |
Pinto Beans g
()
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5% | carbohydrates | 5% |
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| G | 5% | sugar | 5% | G | |||
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5% | total fat | 5% |
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5% | saturated fat | 5% |
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| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
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5% | sodium | 5% |
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| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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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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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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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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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does oats or pinto beans contain more calories in 100 grams?Both oats and pinto beans are high in calories. Oat has 240% more calories than pinto bean - oat has 389 calories in 100g and pinto bean has 114 calories.
Does oats or pinto beans have more carbohydrates?
By weight, oat is high in carbohydrates and pinto bean has 70% fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and pinto bean has 20.2g of carbohydrates.
Does oats or pinto beans contain more calcium?
Both oats and pinto beans are high in calcium. Pinto bean has 20% more calcium than oat - oat has 54mg of calcium in 100 grams and pinto bean has 63mg of calcium.
Does oats or pinto beans contain more iron?
Oat is an abundant source of iron and it has 260% more iron than pinto bean - oat has 4.7mg of iron in 100 grams and pinto bean has 1.3mg of iron.
Does oats or pinto beans contain more potassium?
Both oats and pinto beans are high in potassium. Oat has 60% more potassium than pinto bean - oat has 429mg of potassium in 100 grams and pinto bean has 274mg of potassium.