Oats vs Kidney Beans: Difference & Similarities

Although oats and kidney beans belong to different food groups, while oats belong is a grain, and kidney beans belong to legumes food group, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.

That’s why we decided to create an in-depth article that compares oats and kidney beans, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.

Generally speaking, foods from grains and legume food groups are both high in carbs and protein and valuable addition to a plant-based diet.

Now, let’s see how oats and kidney beans compare specifically.

Oats

Oats (Avena sativa) is a type of cereal grain grown for their edible seeds, also known as groats.

They are a good source of dietary fibers, particularly beta-glucan, which has been linked to various health benefits such as reducing cholesterol levels and improving digestion. They also provide a good source of vitamins, minerals, and antioxidants such as vitamin E, zinc, iron, and manganese.

Oats are a staple ingredient in many breakfast foods such as oatmeal, granola, and muesli. They can also be used as an ingredient in baking, added to smoothies, and used as breading for meat and fish dishes. Oat flour, made from ground oats, can also be a gluten-free alternative in baking.

Oats are also considered a functional food, as they have been shown to positively impact health when consumed regularly as part of a balanced diet.

Oats is an excellent source of Vitamin B1 (Thiamine), and Vitamin B5 (Pantothenic acid).

It also contains a good amount of Vitamin B2 (Riboflavin), and Vitamin B9 (Folate) and some Vitamin B3 (Niacin), and Vitamin B6 (Pyroxidine).

Kidney Beans

Kidney beans (Phaseolus vulgaris) are a type of legume native to Central and South America.

They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content, as well as their rich, nutty flavor.

Kidney beans are also a good source of several important nutrients, including potassium, iron, and B vitamins.

They can be enjoyed in a variety of dishes, such as kidney bean soup, chili, and salads.

In addition to being a nutritious food, kidney beans have been shown to have a number of potential health benefits.

They have been linked to lower cholesterol levels and improved blood sugar control, and may also help to reduce the risk of certain types of cancer.

Kidney Beans are an excellent source of Vitamin B1 (Thiamine), and Vitamin B9 (Folate).

They also contain a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin K and some Vitamin C.

Oats vs Kidney Beans Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing oats vs kidney beans.

This comparison will start by comparing the caloric value of oats and kidney beans and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Oats vs Kidney Beans Calories

Most calories in raw grains and legumes come from carbs. Peanuts are an exception here, but they are often considered a nut instead of a legume because of their nutritional profile.

Comparing kidney beans vs oats for weight loss, kidney beans are slightly lower in calories, with 333 calories per 100 grams, compared to 389 calories per 100 grams of oats.

However, both oats and kidney beans can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Oats vs Kidney Beans Protein

Legumes and most legume products, including oats and kidney beans, are important sources of plant-based protein.

Kidney Beans offer around 28% more protein than oats.

Kidney Beans have 23.6 grams of protein per 100 grams, while oats has 16.9 grams of protein per 100 grams.

Oats vs Kidney Beans Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in oats and kidney beans.

The total amount of carbohydrates is around 10% higher in oats than in kidney beans. It have 66.3 grams per 100 grams, compared to 60 grams in kidney beans.

There’s less sugar in oats than in kidney beans, 100% precisely.

One handful of oats (28 grams) contains 0 grams of sugar, while the same amount of kidney beans contains 0.6 grams.

Lastly, let’s take a look at the dietary fiber in oats and kidney beans.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 7 grams of fiber per portion, kidney beans are a better source of fiber than oats which offer 3 grams per portion.

Oats vs Kidney Beans Fats

Like most other grains and legumes, with the exception of lupins and peanuts, oats and kidney beans are low in fat.

Fats in oats and kidney beans are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in oats and kidney beans:

• Oats: 6.9 grams per 100 grams
• Kidney Beans: 0.8 per 100 grams

Speaking of saturated fats, kidney beans are 92% lower in saturated fats.

Kidney Beans and oats contain 0.1 grams and 1.2 grams of saturated fat per 100 grams, respectively.

Oats vs Kidney Beans Vitamins Content

This section will discuss the vitamin content of oats and kidney beans.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Oats has a higher amount of vitamin C, vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.

However, kidney beans have a higher amount of vitamin B1 (Thiamine), and vitamin B5 (Pantothenic acid).

Oats and kidney beans contain the same amount of vitamin A, vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins oats and kidney beans contain side by side, so you can easily compare them.

Oats vs Kidney Beans Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the oats and kidney beans comparison focuses on their mineral content.

Oats is a better source of calcium, copper, fluoride, iron, potassium, selenium, and sodium than kidney beans.

On the other hand, kidney beans are a higher amount of magnesium, manganese, phosphorus, and zinc.

Check out the table below to learn how oats and kidney beans compare when it comes to mineral content.

The Final Word

Oats and kidney beans are highly nutritious and a great addition to a plant-based diet.

Both oats and kidney beans are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Antioxidants found in grains and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.

Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.

Legumes and grains are a versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.