Side-by-Side Comparison

Black Beans (Cooked) vs Rolled Oats (Raw)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Clean cooked glistening black beans in a dark stone bowl

legumes

Black Beans (Cooked)

132Calories

8.9Protein

8.7Fiber

0.0Vit C

View Details

Clean whole rolled oats in a minimalist ceramic bowl

grains

Rolled Oats (Raw)

389Calories

16.9Protein

10.6Fiber

0.0Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-66%

Black Beans (Cooked)

Black Beans (Cooked) has fewer calories (energy) (132 kcal vs 389 kcal, 257 kcal less).

Higher Protein

+91%

Rolled Oats (Raw)

Rolled Oats (Raw) provides 16.9 g vs 8.9 g in Black Beans (Cooked) (+8.0 g, +91%).

Higher Dietary Fiber

+22%

Rolled Oats (Raw)

Rolled Oats (Raw) provides 10.6 g vs 8.7 g in Black Beans (Cooked) (+1.9 g, +22%).

Higher Potassium

+21%

Rolled Oats (Raw)

Rolled Oats (Raw) provides 429 mg vs 355 mg in Black Beans (Cooked) (+74.0 mg, +21%).

Comparing per 100 g standard edible portion.

Nutrient

Black Beans (Cooked)100 g edible portion

Rolled Oats (Raw)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Rolled Oats (Raw) higher

Black Beans (Cooked)

132 kcal7% DV

Rolled Oats (Raw)

389 kcal19% DV

Rolled Oats (Raw) provides 389 kcal vs 132 kcal in Black Beans (Cooked) (+257 kcal, +195%).

ProteinRolled Oats (Raw) higher

Black Beans (Cooked)

8.9 g18% DV

Rolled Oats (Raw)

16.9 g34% DV

Rolled Oats (Raw) provides 16.9 g vs 8.9 g in Black Beans (Cooked) (+8.0 g, +91%).

CarbohydratesRolled Oats (Raw) higher

Black Beans (Cooked)

23.7 g9% DV

Rolled Oats (Raw)

66.3 g24% DV

Rolled Oats (Raw) provides 66.3 g vs 23.7 g in Black Beans (Cooked) (+42.6 g, +180%).

Dietary FiberRolled Oats (Raw) higher

Black Beans (Cooked)

8.7 g31% DV

Rolled Oats (Raw)

10.6 g38% DV

Rolled Oats (Raw) provides 10.6 g vs 8.7 g in Black Beans (Cooked) (+1.9 g, +22%).

Total FatRolled Oats (Raw) higher

Black Beans (Cooked)

0.54 g1% DV

Rolled Oats (Raw)

6.9 g9% DV

Rolled Oats (Raw) provides 6.9 g vs 0.54 g in Black Beans (Cooked) (+6.4 g, +1178%).

Total SugarsRolled Oats (Raw) higher

Black Beans (Cooked)

0.32 g1% DV

Rolled Oats (Raw)

0.99 g2% DV

Rolled Oats (Raw) provides 0.99 g vs 0.32 g in Black Beans (Cooked) (+0.67 g, +209%).

Vitamins12 nutrients

Vitamin CSimilar

Black Beans (Cooked)

0 mg

Rolled Oats (Raw)

0 mg

Both Black Beans (Cooked) and Rolled Oats (Raw) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Similar

Black Beans (Cooked)

0 µg

Rolled Oats (Raw)

0 µg

Both Black Beans (Cooked) and Rolled Oats (Raw) provide similar amounts of vitamin a (rae) (0 µg).

Vitamin DSimilar

Black Beans (Cooked)

0 µg

Rolled Oats (Raw)

0 µg

Both Black Beans (Cooked) and Rolled Oats (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin ERolled Oats (Raw) higher

Black Beans (Cooked)

0.15 mg1% DV

Rolled Oats (Raw)

0.42 mg3% DV

Rolled Oats (Raw) provides 0.42 mg vs 0.15 mg in Black Beans (Cooked) (+0.27 mg, +180%).

Vitamin KBlack Beans (Cooked) higher

Black Beans (Cooked)

2.8 µg2% DV

Rolled Oats (Raw)

1.9 µg2% DV

Black Beans (Cooked) provides 2.8 µg vs 1.9 µg in Rolled Oats (Raw) (+0.9 µg, +47%).

Folate (DFE)Black Beans (Cooked) higher

Black Beans (Cooked)

149 µg37% DV

Rolled Oats (Raw)

56 µg14% DV

Black Beans (Cooked) provides 149 µg vs 56 µg in Rolled Oats (Raw) (+93 µg, +166%).

Thiamin (Vitamin B1)Rolled Oats (Raw) higher

Black Beans (Cooked)

0.24 mg20% DV

Rolled Oats (Raw)

0.76 mg64% DV

Rolled Oats (Raw) provides 0.76 mg vs 0.24 mg in Black Beans (Cooked) (+0.52 mg, +213%).

Riboflavin (Vitamin B2)Rolled Oats (Raw) higher

Black Beans (Cooked)

0.06 mg5% DV

Rolled Oats (Raw)

0.14 mg11% DV

Rolled Oats (Raw) provides slightly more riboflavin (vitamin b2) (0.14 mg vs 0.06 mg).

Niacin (Vitamin B3)Rolled Oats (Raw) higher

Black Beans (Cooked)

0.51 mg3% DV

Rolled Oats (Raw)

0.96 mg6% DV

Rolled Oats (Raw) provides 0.96 mg vs 0.51 mg in Black Beans (Cooked) (+0.46 mg, +90%).

Pantothenic Acid (B5)Rolled Oats (Raw) higher

Black Beans (Cooked)

0.24 mg5% DV

Rolled Oats (Raw)

1.3 mg27% DV

Rolled Oats (Raw) provides 1.3 mg vs 0.24 mg in Black Beans (Cooked) (+1.1 mg, +457%).

Vitamin B6Similar

Black Beans (Cooked)

0.07 mg4% DV

Rolled Oats (Raw)

0.12 mg7% DV

Both Black Beans (Cooked) and Rolled Oats (Raw) provide similar amounts of vitamin b6 (0.07 mg).

Vitamin B12Similar

Black Beans (Cooked)

0 µg

Rolled Oats (Raw)

0 µg

Both Black Beans (Cooked) and Rolled Oats (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumRolled Oats (Raw) higher

Black Beans (Cooked)

1.0 mg

Rolled Oats (Raw)

2.0 mg

Rolled Oats (Raw) provides 2.0 mg vs 1.0 mg in Black Beans (Cooked) (+1.0 mg, +100%).

PotassiumRolled Oats (Raw) higher

Black Beans (Cooked)

355 mg8% DV

Rolled Oats (Raw)

429 mg9% DV

Rolled Oats (Raw) provides 429 mg vs 355 mg in Black Beans (Cooked) (+74.0 mg, +21%).

CalciumRolled Oats (Raw) higher

Black Beans (Cooked)

27.0 mg2% DV

Rolled Oats (Raw)

54.0 mg4% DV

Rolled Oats (Raw) provides 54.0 mg vs 27.0 mg in Black Beans (Cooked) (+27.0 mg, +100%).

IronRolled Oats (Raw) higher

Black Beans (Cooked)

2.1 mg12% DV

Rolled Oats (Raw)

4.7 mg26% DV

Rolled Oats (Raw) provides 4.7 mg vs 2.1 mg in Black Beans (Cooked) (+2.6 mg, +125%).

MagnesiumRolled Oats (Raw) higher

Black Beans (Cooked)

60.0 mg14% DV

Rolled Oats (Raw)

177 mg42% DV

Rolled Oats (Raw) provides 177 mg vs 60.0 mg in Black Beans (Cooked) (+117 mg, +195%).

PhosphorusRolled Oats (Raw) higher

Black Beans (Cooked)

140 mg11% DV

Rolled Oats (Raw)

523 mg42% DV

Rolled Oats (Raw) provides 523 mg vs 140 mg in Black Beans (Cooked) (+383 mg, +274%).

ZincRolled Oats (Raw) higher

Black Beans (Cooked)

1.1 mg10% DV

Rolled Oats (Raw)

4.0 mg36% DV

Rolled Oats (Raw) provides 4.0 mg vs 1.1 mg in Black Beans (Cooked) (+2.9 mg, +254%).

Lipids1 nutrients

Saturated FatRolled Oats (Raw) higher

Black Beans (Cooked)

0.09 g

Rolled Oats (Raw)

1.2 g6% DV

Rolled Oats (Raw) provides 1.2 g vs 0.09 g in Black Beans (Cooked) (+1.1 g, +1256%).

Nutrient

Black Beans (Cooked)172 g (1 cup cooked (172 g))

Rolled Oats (Raw)40 g (1 standard bowl (40 g))

Macronutrients6 nutrients

Calories (Energy)Black Beans (Cooked) higher

Black Beans (Cooked)

227 kcal11% DV

Rolled Oats (Raw)

156 kcal8% DV

Black Beans (Cooked) provides 227 kcal vs 156 kcal in Rolled Oats (Raw) (+71 kcal, +46%).

ProteinBlack Beans (Cooked) higher

Black Beans (Cooked)

15.2 g30% DV

Rolled Oats (Raw)

6.8 g14% DV

Black Beans (Cooked) provides 15.2 g vs 6.8 g in Rolled Oats (Raw) (+8.5 g, +126%).

CarbohydratesBlack Beans (Cooked) higher

Black Beans (Cooked)

40.8 g15% DV

Rolled Oats (Raw)

26.5 g10% DV

Black Beans (Cooked) provides 40.8 g vs 26.5 g in Rolled Oats (Raw) (+14.3 g, +54%).

Dietary FiberBlack Beans (Cooked) higher

Black Beans (Cooked)

15.0 g53% DV

Rolled Oats (Raw)

4.2 g15% DV

Black Beans (Cooked) provides 15.0 g vs 4.2 g in Rolled Oats (Raw) (+10.7 g, +253%).

Total FatRolled Oats (Raw) higher

Black Beans (Cooked)

0.93 g1% DV

Rolled Oats (Raw)

2.8 g4% DV

Rolled Oats (Raw) provides 2.8 g vs 0.93 g in Black Beans (Cooked) (+1.8 g, +197%).

Total SugarsBlack Beans (Cooked) higher

Black Beans (Cooked)

0.55 g1% DV

Rolled Oats (Raw)

0.40 g1% DV

Black Beans (Cooked) provides 0.55 g vs 0.40 g in Rolled Oats (Raw) (+0.15 g, +39%).

Vitamins12 nutrients

Vitamin CSimilar

Black Beans (Cooked)

0 mg

Rolled Oats (Raw)

0 mg

Both Black Beans (Cooked) and Rolled Oats (Raw) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Similar

Black Beans (Cooked)

0 µg

Rolled Oats (Raw)

0 µg

Both Black Beans (Cooked) and Rolled Oats (Raw) provide similar amounts of vitamin a (rae) (0 µg).

Vitamin DSimilar

Black Beans (Cooked)

0 µg

Rolled Oats (Raw)

0 µg

Both Black Beans (Cooked) and Rolled Oats (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin EBlack Beans (Cooked) higher

Black Beans (Cooked)

0.26 mg2% DV

Rolled Oats (Raw)

0.17 mg1% DV

Black Beans (Cooked) provides 0.26 mg vs 0.17 mg in Rolled Oats (Raw) (+0.09 mg, +54%).

Vitamin KBlack Beans (Cooked) higher

Black Beans (Cooked)

4.8 µg4% DV

Rolled Oats (Raw)

0.8 µg1% DV

Black Beans (Cooked) provides 4.8 µg vs 0.8 µg in Rolled Oats (Raw) (+4.1 µg, +534%).

Folate (DFE)Black Beans (Cooked) higher

Black Beans (Cooked)

256 µg64% DV

Rolled Oats (Raw)

22 µg6% DV

Black Beans (Cooked) provides 256 µg vs 22 µg in Rolled Oats (Raw) (+234 µg, +1044%).

Thiamin (Vitamin B1)Black Beans (Cooked) higher

Black Beans (Cooked)

0.42 mg35% DV

Rolled Oats (Raw)

0.31 mg25% DV

Black Beans (Cooked) provides 0.42 mg vs 0.31 mg in Rolled Oats (Raw) (+0.11 mg, +38%).

Riboflavin (Vitamin B2)Similar

Black Beans (Cooked)

0.10 mg8% DV

Rolled Oats (Raw)

0.06 mg4% DV

Both Black Beans (Cooked) and Rolled Oats (Raw) provide similar amounts of riboflavin (vitamin b2) (0.10 mg).

Niacin (Vitamin B3)Black Beans (Cooked) higher

Black Beans (Cooked)

0.87 mg5% DV

Rolled Oats (Raw)

0.38 mg2% DV

Black Beans (Cooked) provides 0.87 mg vs 0.38 mg in Rolled Oats (Raw) (+0.48 mg, +126%).

Pantothenic Acid (B5)Rolled Oats (Raw) higher

Black Beans (Cooked)

0.42 mg8% DV

Rolled Oats (Raw)

0.54 mg11% DV

Rolled Oats (Raw) provides 0.54 mg vs 0.42 mg in Black Beans (Cooked) (+0.12 mg, +30%).

Vitamin B6Black Beans (Cooked) higher

Black Beans (Cooked)

0.12 mg7% DV

Rolled Oats (Raw)

0.05 mg3% DV

Black Beans (Cooked) provides slightly more vitamin b6 (0.12 mg vs 0.05 mg).

Vitamin B12Similar

Black Beans (Cooked)

0 µg

Rolled Oats (Raw)

0 µg

Both Black Beans (Cooked) and Rolled Oats (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumBlack Beans (Cooked) higher

Black Beans (Cooked)

1.7 mg

Rolled Oats (Raw)

0.80 mg

Black Beans (Cooked) provides 1.7 mg vs 0.80 mg in Rolled Oats (Raw) (+0.92 mg, +115%).

PotassiumBlack Beans (Cooked) higher

Black Beans (Cooked)

611 mg13% DV

Rolled Oats (Raw)

172 mg4% DV

Black Beans (Cooked) provides 611 mg vs 172 mg in Rolled Oats (Raw) (+439 mg, +256%).

CalciumBlack Beans (Cooked) higher

Black Beans (Cooked)

46.4 mg4% DV

Rolled Oats (Raw)

21.6 mg2% DV

Black Beans (Cooked) provides 46.4 mg vs 21.6 mg in Rolled Oats (Raw) (+24.8 mg, +115%).

IronBlack Beans (Cooked) higher

Black Beans (Cooked)

3.6 mg20% DV

Rolled Oats (Raw)

1.9 mg10% DV

Black Beans (Cooked) provides 3.6 mg vs 1.9 mg in Rolled Oats (Raw) (+1.7 mg, +91%).

MagnesiumBlack Beans (Cooked) higher

Black Beans (Cooked)

103 mg25% DV

Rolled Oats (Raw)

70.8 mg17% DV

Black Beans (Cooked) provides 103 mg vs 70.8 mg in Rolled Oats (Raw) (+32.4 mg, +46%).

PhosphorusBlack Beans (Cooked) higher

Black Beans (Cooked)

241 mg19% DV

Rolled Oats (Raw)

209 mg17% DV

Black Beans (Cooked) provides 241 mg vs 209 mg in Rolled Oats (Raw) (+31.6 mg, +15%).

ZincBlack Beans (Cooked) higher

Black Beans (Cooked)

1.9 mg18% DV

Rolled Oats (Raw)

1.6 mg14% DV

Black Beans (Cooked) provides 1.9 mg vs 1.6 mg in Rolled Oats (Raw) (+0.34 mg, +21%).

Lipids1 nutrients

Saturated FatRolled Oats (Raw) higher

Black Beans (Cooked)

0.15 g1% DV

Rolled Oats (Raw)

0.49 g2% DV

Rolled Oats (Raw) provides 0.49 g vs 0.15 g in Black Beans (Cooked) (+0.33 g, +215%).

Nutrient

Black Beans (Cooked)Amount per 100 kcal (76 g)

Rolled Oats (Raw)Amount per 100 kcal (26 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Black Beans (Cooked)

100 kcal5% DV

Rolled Oats (Raw)

101 kcal5% DV

Both Black Beans (Cooked) and Rolled Oats (Raw) provide similar amounts of calories (energy) (100 kcal).

ProteinBlack Beans (Cooked) higher

Black Beans (Cooked)

6.7 g13% DV

Rolled Oats (Raw)

4.4 g9% DV

Black Beans (Cooked) provides 6.7 g vs 4.4 g in Rolled Oats (Raw) (+2.3 g, +53%).

CarbohydratesBlack Beans (Cooked) higher

Black Beans (Cooked)

18.0 g7% DV

Rolled Oats (Raw)

17.2 g6% DV

Black Beans (Cooked) provides 18.0 g vs 17.2 g in Rolled Oats (Raw) (+0.79 g, +5%).

Dietary FiberBlack Beans (Cooked) higher

Black Beans (Cooked)

6.6 g24% DV

Rolled Oats (Raw)

2.8 g10% DV

Black Beans (Cooked) provides 6.6 g vs 2.8 g in Rolled Oats (Raw) (+3.9 g, +140%).

Total FatRolled Oats (Raw) higher

Black Beans (Cooked)

0.41 g1% DV

Rolled Oats (Raw)

1.8 g2% DV

Rolled Oats (Raw) provides 1.8 g vs 0.41 g in Black Beans (Cooked) (+1.4 g, +337%).

Total SugarsSimilar

Black Beans (Cooked)

0.24 g

Rolled Oats (Raw)

0.26 g1% DV

Both Black Beans (Cooked) and Rolled Oats (Raw) provide similar amounts of total sugars (0.24 g).

Vitamins12 nutrients

Vitamin CSimilar

Black Beans (Cooked)

0 mg

Rolled Oats (Raw)

0 mg

Both Black Beans (Cooked) and Rolled Oats (Raw) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Similar

Black Beans (Cooked)

0 µg

Rolled Oats (Raw)

0 µg

Both Black Beans (Cooked) and Rolled Oats (Raw) provide similar amounts of vitamin a (rae) (0 µg).

Vitamin DSimilar

Black Beans (Cooked)

0 µg

Rolled Oats (Raw)

0 µg

Both Black Beans (Cooked) and Rolled Oats (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin ESimilar

Black Beans (Cooked)

0.11 mg1% DV

Rolled Oats (Raw)

0.11 mg1% DV

Both Black Beans (Cooked) and Rolled Oats (Raw) provide similar amounts of vitamin e (0.11 mg).

Vitamin KBlack Beans (Cooked) higher

Black Beans (Cooked)

2.1 µg2% DV

Rolled Oats (Raw)

0.5 µg

Black Beans (Cooked) provides 2.1 µg vs 0.5 µg in Rolled Oats (Raw) (+1.6 µg, +331%).

Folate (DFE)Black Beans (Cooked) higher

Black Beans (Cooked)

113 µg28% DV

Rolled Oats (Raw)

15 µg4% DV

Black Beans (Cooked) provides 113 µg vs 15 µg in Rolled Oats (Raw) (+99 µg, +678%).

Thiamin (Vitamin B1)Similar

Black Beans (Cooked)

0.19 mg15% DV

Rolled Oats (Raw)

0.20 mg17% DV

Both Black Beans (Cooked) and Rolled Oats (Raw) provide similar amounts of thiamin (vitamin b1) (0.19 mg).

Riboflavin (Vitamin B2)Similar

Black Beans (Cooked)

0.04 mg3% DV

Rolled Oats (Raw)

0.04 mg3% DV

Both Black Beans (Cooked) and Rolled Oats (Raw) provide similar amounts of riboflavin (vitamin b2) (0.04 mg).

Niacin (Vitamin B3)Black Beans (Cooked) higher

Black Beans (Cooked)

0.38 mg2% DV

Rolled Oats (Raw)

0.25 mg2% DV

Black Beans (Cooked) provides 0.38 mg vs 0.25 mg in Rolled Oats (Raw) (+0.13 mg, +54%).

Pantothenic Acid (B5)Rolled Oats (Raw) higher

Black Beans (Cooked)

0.18 mg4% DV

Rolled Oats (Raw)

0.35 mg7% DV

Rolled Oats (Raw) provides 0.35 mg vs 0.18 mg in Black Beans (Cooked) (+0.17 mg, +91%).

Vitamin B6Similar

Black Beans (Cooked)

0.05 mg3% DV

Rolled Oats (Raw)

0.03 mg2% DV

Both Black Beans (Cooked) and Rolled Oats (Raw) provide similar amounts of vitamin b6 (0.05 mg).

Vitamin B12Similar

Black Beans (Cooked)

0 µg

Rolled Oats (Raw)

0 µg

Both Black Beans (Cooked) and Rolled Oats (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumBlack Beans (Cooked) higher

Black Beans (Cooked)

0.76 mg

Rolled Oats (Raw)

0.52 mg

Black Beans (Cooked) provides 0.76 mg vs 0.52 mg in Rolled Oats (Raw) (+0.24 mg, +46%).

PotassiumBlack Beans (Cooked) higher

Black Beans (Cooked)

270 mg6% DV

Rolled Oats (Raw)

112 mg2% DV

Black Beans (Cooked) provides 270 mg vs 112 mg in Rolled Oats (Raw) (+158 mg, +142%).

CalciumBlack Beans (Cooked) higher

Black Beans (Cooked)

20.5 mg2% DV

Rolled Oats (Raw)

14.0 mg1% DV

Black Beans (Cooked) provides 20.5 mg vs 14.0 mg in Rolled Oats (Raw) (+6.5 mg, +46%).

IronBlack Beans (Cooked) higher

Black Beans (Cooked)

1.6 mg9% DV

Rolled Oats (Raw)

1.2 mg7% DV

Black Beans (Cooked) provides 1.6 mg vs 1.2 mg in Rolled Oats (Raw) (+0.37 mg, +30%).

MagnesiumSimilar

Black Beans (Cooked)

45.6 mg11% DV

Rolled Oats (Raw)

46.0 mg11% DV

Both Black Beans (Cooked) and Rolled Oats (Raw) provide similar amounts of magnesium (45.6 mg).

PhosphorusRolled Oats (Raw) higher

Black Beans (Cooked)

106 mg9% DV

Rolled Oats (Raw)

136 mg11% DV

Rolled Oats (Raw) provides 136 mg vs 106 mg in Black Beans (Cooked) (+29.6 mg, +28%).

ZincRolled Oats (Raw) higher

Black Beans (Cooked)

0.85 mg8% DV

Rolled Oats (Raw)

1.0 mg9% DV

Rolled Oats (Raw) provides 1.0 mg vs 0.85 mg in Black Beans (Cooked) (+0.18 mg, +21%).

Lipids1 nutrients

Saturated FatRolled Oats (Raw) higher

Black Beans (Cooked)

0.07 g

Rolled Oats (Raw)

0.32 g2% DV

Rolled Oats (Raw) provides 0.32 g vs 0.07 g in Black Beans (Cooked) (+0.25 g, +364%).

Nutrient

Black Beans (Cooked)Normalized to 300 kcal (227 g)

Rolled Oats (Raw)Normalized to 300 kcal (77 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Black Beans (Cooked)

300 kcal15% DV

Rolled Oats (Raw)

300 kcal15% DV

Both Black Beans (Cooked) and Rolled Oats (Raw) provide similar amounts of calories (energy) (300 kcal).

ProteinBlack Beans (Cooked) higher

Black Beans (Cooked)

20.1 g40% DV

Rolled Oats (Raw)

13.0 g26% DV

Black Beans (Cooked) provides 20.1 g vs 13.0 g in Rolled Oats (Raw) (+7.1 g, +55%).

CarbohydratesBlack Beans (Cooked) higher

Black Beans (Cooked)

53.8 g20% DV

Rolled Oats (Raw)

51.0 g19% DV

Black Beans (Cooked) provides 53.8 g vs 51.0 g in Rolled Oats (Raw) (+2.8 g, +5%).

Dietary FiberBlack Beans (Cooked) higher

Black Beans (Cooked)

19.7 g71% DV

Rolled Oats (Raw)

8.2 g29% DV

Black Beans (Cooked) provides 19.7 g vs 8.2 g in Rolled Oats (Raw) (+11.6 g, +142%).

Total FatRolled Oats (Raw) higher

Black Beans (Cooked)

1.2 g2% DV

Rolled Oats (Raw)

5.3 g7% DV

Rolled Oats (Raw) provides 5.3 g vs 1.2 g in Black Beans (Cooked) (+4.1 g, +333%).

Total SugarsSimilar

Black Beans (Cooked)

0.73 g1% DV

Rolled Oats (Raw)

0.76 g2% DV

Both Black Beans (Cooked) and Rolled Oats (Raw) provide similar amounts of total sugars (0.73 g).

Vitamins12 nutrients

Vitamin CSimilar

Black Beans (Cooked)

0 mg

Rolled Oats (Raw)

0 mg

Both Black Beans (Cooked) and Rolled Oats (Raw) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Similar

Black Beans (Cooked)

0 µg

Rolled Oats (Raw)

0 µg

Both Black Beans (Cooked) and Rolled Oats (Raw) provide similar amounts of vitamin a (rae) (0 µg).

Vitamin DSimilar

Black Beans (Cooked)

0 µg

Rolled Oats (Raw)

0 µg

Both Black Beans (Cooked) and Rolled Oats (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin ESimilar

Black Beans (Cooked)

0.34 mg2% DV

Rolled Oats (Raw)

0.32 mg2% DV

Both Black Beans (Cooked) and Rolled Oats (Raw) provide similar amounts of vitamin e (0.34 mg).

Vitamin KBlack Beans (Cooked) higher

Black Beans (Cooked)

6.4 µg5% DV

Rolled Oats (Raw)

1.5 µg1% DV

Black Beans (Cooked) provides 6.4 µg vs 1.5 µg in Rolled Oats (Raw) (+4.9 µg, +334%).

Folate (DFE)Black Beans (Cooked) higher

Black Beans (Cooked)

338 µg85% DV

Rolled Oats (Raw)

43 µg11% DV

Black Beans (Cooked) provides 338 µg vs 43 µg in Rolled Oats (Raw) (+295 µg, +684%).

Thiamin (Vitamin B1)Similar

Black Beans (Cooked)

0.55 mg46% DV

Rolled Oats (Raw)

0.59 mg49% DV

Both Black Beans (Cooked) and Rolled Oats (Raw) provide similar amounts of thiamin (vitamin b1) (0.55 mg).

Riboflavin (Vitamin B2)Similar

Black Beans (Cooked)

0.13 mg10% DV

Rolled Oats (Raw)

0.11 mg8% DV

Both Black Beans (Cooked) and Rolled Oats (Raw) provide similar amounts of riboflavin (vitamin b2) (0.13 mg).

Niacin (Vitamin B3)Black Beans (Cooked) higher

Black Beans (Cooked)

1.1 mg7% DV

Rolled Oats (Raw)

0.74 mg5% DV

Black Beans (Cooked) provides 1.1 mg vs 0.74 mg in Rolled Oats (Raw) (+0.41 mg, +55%).

Pantothenic Acid (B5)Rolled Oats (Raw) higher

Black Beans (Cooked)

0.55 mg11% DV

Rolled Oats (Raw)

1.0 mg21% DV

Rolled Oats (Raw) provides 1.0 mg vs 0.55 mg in Black Beans (Cooked) (+0.49 mg, +89%).

Vitamin B6Black Beans (Cooked) higher

Black Beans (Cooked)

0.16 mg9% DV

Rolled Oats (Raw)

0.09 mg5% DV

Black Beans (Cooked) provides slightly more vitamin b6 (0.16 mg vs 0.09 mg).

Vitamin B12Similar

Black Beans (Cooked)

0 µg

Rolled Oats (Raw)

0 µg

Both Black Beans (Cooked) and Rolled Oats (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumBlack Beans (Cooked) higher

Black Beans (Cooked)

2.3 mg

Rolled Oats (Raw)

1.5 mg

Black Beans (Cooked) provides 2.3 mg vs 1.5 mg in Rolled Oats (Raw) (+0.73 mg, +47%).

PotassiumBlack Beans (Cooked) higher

Black Beans (Cooked)

806 mg17% DV

Rolled Oats (Raw)

330 mg7% DV

Black Beans (Cooked) provides 806 mg vs 330 mg in Rolled Oats (Raw) (+476 mg, +144%).

CalciumBlack Beans (Cooked) higher

Black Beans (Cooked)

61.3 mg5% DV

Rolled Oats (Raw)

41.6 mg3% DV

Black Beans (Cooked) provides 61.3 mg vs 41.6 mg in Rolled Oats (Raw) (+19.7 mg, +47%).

IronBlack Beans (Cooked) higher

Black Beans (Cooked)

4.8 mg26% DV

Rolled Oats (Raw)

3.6 mg20% DV

Black Beans (Cooked) provides 4.8 mg vs 3.6 mg in Rolled Oats (Raw) (+1.1 mg, +31%).

MagnesiumSimilar

Black Beans (Cooked)

136 mg32% DV

Rolled Oats (Raw)

136 mg32% DV

Both Black Beans (Cooked) and Rolled Oats (Raw) provide similar amounts of magnesium (136 mg).

PhosphorusRolled Oats (Raw) higher

Black Beans (Cooked)

318 mg25% DV

Rolled Oats (Raw)

403 mg32% DV

Rolled Oats (Raw) provides 403 mg vs 318 mg in Black Beans (Cooked) (+84.9 mg, +27%).

ZincRolled Oats (Raw) higher

Black Beans (Cooked)

2.5 mg23% DV

Rolled Oats (Raw)

3.1 mg28% DV

Rolled Oats (Raw) provides 3.1 mg vs 2.5 mg in Black Beans (Cooked) (+0.51 mg, +20%).

Lipids1 nutrients

Saturated FatRolled Oats (Raw) higher

Black Beans (Cooked)

0.20 g1% DV

Rolled Oats (Raw)

0.94 g5% DV

Rolled Oats (Raw) provides 0.94 g vs 0.20 g in Black Beans (Cooked) (+0.74 g, +360%).

Black Beans (Cooked) vs Rolled Oats (Raw)

Black Beans (Cooked)

Rolled Oats (Raw)

Nutritional Takeaways

Comparison Summary