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.
Detailed nutritional comparison of oats and white beans is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Oats src
Image of White Beans src

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) .

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