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Refried beans vs Oat - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Saturated Fat?
Refried beans
Refried beans is lower in Saturated Fat (difference - 0.586g)
Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 1)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $0.6)
Which food contains less Sugars?
Oat
Oat contains less Sugars (difference - 0.54g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 368mg)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Refried beans Oat
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugars ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Refried beans Oat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
8
Refried beans
21
Oat
Mineral Summary Score
24
Refried beans
74
Oat

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
8
Oat
Contains more Iron +227.8%
Contains more Calcium +86.2%
Contains more Potassium +34.5%
Contains more Magnesium +405.7%
Contains more Copper +385.3%
Contains more Zinc +584.5%
Contains more Phosphorus +468.5%
Contains less Sodium -99.5%
Contains more Iron +227.8%
Contains more Calcium +86.2%
Contains more Potassium +34.5%
Contains more Magnesium +405.7%
Contains more Copper +385.3%
Contains more Zinc +584.5%
Contains more Phosphorus +468.5%
Contains less Sodium -99.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
Oat
Contains more Vitamin C +∞%
Contains more Vitamin B1 +903.9%
Contains more Vitamin B2 +75.9%
Contains more Vitamin B3 +161.9%
Contains more Vitamin B5 +613.8%
Contains more Vitamin B6 +15.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +903.9%
Contains more Vitamin B2 +75.9%
Contains more Vitamin B3 +161.9%
Contains more Vitamin B5 +613.8%
Contains more Vitamin B6 +15.5%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
30%
Refried beans
101%
Oat
Carbohydrates
14%
Refried beans
66%
Oat
Fats
9%
Refried beans
32%
Oat

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Refried beans Oat Opinion
Calories 90 389 Oat
Protein 4.98 16.89 Oat
Fats 2.01 6.9 Oat
Vitamin C 6 0 Refried beans
Carbs 13.55 66.27 Oat
Cholesterol 0 0
Vitamin D 0 0
Iron 1.44 4.72 Oat
Calcium 29 54 Oat
Potassium 319 429 Oat
Magnesium 35 177 Oat
Sugars 0.54 Refried beans
Fiber 3.7 10.6 Oat
Copper 0.129 0.626 Oat
Zinc 0.58 3.97 Oat
Starch 7.43 Refried beans
Phosphorus 92 523 Oat
Sodium 370 2 Oat
Vitamin A 0 0
Vitamin E 0.09 Refried beans
Vitamin D 0 0
Vitamin B1 0.076 0.763 Oat
Vitamin B2 0.079 0.139 Oat
Vitamin B3 0.367 0.961 Oat
Vitamin B5 0.189 1.349 Oat
Vitamin B6 0.103 0.119 Oat
Vitamin B12 0 0
Vitamin K 2.1 Refried beans
Folic acid (B9) 0 0
Trans Fat 0.016 Oat
Saturated Fat 0.631 1.217 Refried beans
Monounsaturated Fat 0.601 2.178 Oat
Polyunsaturated fat 0.543 2.535 Oat
Tryptophan 0.065 0.234 Oat
Threonine 0.231 0.575 Oat
Isoleucine 0.242 0.694 Oat
Leucine 0.438 1.284 Oat
Lysine 0.377 0.701 Oat
Methionine 0.083 0.312 Oat
Phenylalanine 0.297 0.895 Oat
Valine 0.287 0.937 Oat
Histidine 153 0.405 Refried beans
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.