Oats (rolled, dry)
13.2gprotein / 100g379 cal · 6.5g fat · $ · Quality 0.58
Black Beans (cooked)
8.9gprotein / 100g132 cal · 0.5g fat · $ · Quality 0.6
Oats (rolled, dry) delivers a clearly higher protein density than Black Beans (cooked) — 13.2g vs 8.9g per 100g, a gap of 4.3g that adds up fast across multiple servings.
Neither has a meaningful edge on protein quality; they're close enough on amino acid profile that it isn't a differentiator here.
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 Black Beans (cooked)'s 620mg) — 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 Black 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) | Black Beans (cooked) |
|---|---|---|
| Protein | 13.2g | 8.9g |
| Calories | 379 | 132 |
| Fat | 6.5g | 0.5g |
| Carbs | 67.7g | 23.7g |
| Fiber | 10.1g | 8.7g |
| Quality score | 0.58 | 0.6 |
| Relative cost | $ | $ |
| Prep time | 5 min | 90 min |
Frequently asked
Which has more protein, oats (rolled, dry) or black beans (cooked)?
Oats (rolled, dry) has 13.2g of protein per 100g compared to Black Beans (cooked)'s 8.9g.
Which is lower in calories?
Black Beans (cooked) is lower in calories per 100g, at 132 vs the other's 379.