Oats (rolled, dry)
13.2gprotein / 100g379 cal · 6.5g fat · $ · Quality 0.58
Kidney Beans (cooked)
8.7gprotein / 100g127 cal · 0.5g fat · $ · Quality 0.6
There's a meaningful protein-density gap here: Oats (rolled, dry) runs 13.2g per 100g against Kidney Beans (cooked)'s 8.7g, roughly 4.5g more per equal weight.
Protein quality is essentially matched between the two — both land in a similar tier for amino acid completeness.
Cost is roughly comparable between the two ($), so budget isn't the deciding factor here.
Oats (rolled, dry)'s typical serving also delivers more leucine (850mg vs Kidney Beans (cooked)'s 600mg) — relevant if the goal is maximizing the muscle-protein-synthesis trigger per meal, not just total grams.
These two are closer than the comparison headline suggests. Either Oats (rolled, dry) or Kidney Beans (cooked) works well in most contexts — let cost, prep time, and personal preference decide rather than the macros.
Full nutrition comparison
| Per 100g | Oats (rolled, dry) | Kidney Beans (cooked) |
|---|---|---|
| Protein | 13.2g | 8.7g |
| Calories | 379 | 127 |
| Fat | 6.5g | 0.5g |
| Carbs | 67.7g | 22.8g |
| Fiber | 10.1g | 6.4g |
| Quality score | 0.58 | 0.6 |
| Relative cost | $ | $ |
| Prep time | 5 min | 90 min |
Frequently asked
Which has more protein, oats (rolled, dry) or kidney beans (cooked)?
Oats (rolled, dry) has 13.2g of protein per 100g compared to Kidney Beans (cooked)'s 8.7g.
Which is lower in calories?
Kidney Beans (cooked) is lower in calories per 100g, at 127 vs the other's 379.