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Buckwheat vs Refried beans - In-Depth Nutrition Comparison

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Differences between Buckwheat and Refried beans

  • Refried beans contain less Copper, Magnesium, Manganese, Vitamin B3, Phosphorus, Vitamin B2, Fiber, Vitamin B5, and Zinc than Buckwheat.
  • Buckwheat's daily need coverage for Copper is 108% higher.
  • Refried beans contain 19 times less Vitamin B3 than Buckwheat. Buckwheat contains 7.02mg of Vitamin B3, while Refried beans contain 0.367mg.
  • The amount of Sodium in Buckwheat is lower.

The food types used in this comparison are Buckwheat and Refried beans, canned, traditional style (includes USDA commodity).

Infographic

Buckwheat vs Refried beans infographic
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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
Buckwheat
Buckwheat
7
:
1
Refried beans
Refried beans
Contains more Iron +52.8%
Contains more Potassium +44.2%
Contains more Magnesium +560%
Contains more Copper +752.7%
Contains more Zinc +313.8%
Contains more Phosphorus +277.2%
Contains less Sodium -99.7%
Contains more Calcium +61.1%
Buckwheat
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 83% 6% 41% 166% 367% 66% 149% 1%
Refried beans
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 54% 9% 29% 25% 43% 16% 40% 49%
Contains more Iron +52.8%
Contains more Potassium +44.2%
Contains more Magnesium +560%
Contains more Copper +752.7%
Contains more Zinc +313.8%
Contains more Phosphorus +277.2%
Contains less Sodium -99.7%
Contains more Calcium +61.1%

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
Buckwheat
Buckwheat
6
:
3
Refried beans
Refried beans
Contains more Vitamin B1 +32.9%
Contains more Vitamin B2 +438%
Contains more Vitamin B3 +1812.8%
Contains more Vitamin B5 +552.4%
Contains more Vitamin B6 +103.9%
Contains more Folate +172.7%
Contains more Vitamin C +∞%
Buckwheat
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 26% 99% 132% 74% 49% 0% 0% 23%
Refried beans
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 20% 0% 2% 0% 19% 19% 7% 12% 24% 0% 6% 9%
Contains more Vitamin B1 +32.9%
Contains more Vitamin B2 +438%
Contains more Vitamin B3 +1812.8%
Contains more Vitamin B5 +552.4%
Contains more Vitamin B6 +103.9%
Contains more Folate +172.7%
Contains more Vitamin C +∞%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
33
Buckwheat
10
Refried beans
Mineral Summary Score
109
Buckwheat
33
Refried beans

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 food.
Protein
80%
Buckwheat
30%
Refried beans
Carbohydrates
72%
Buckwheat
14%
Refried beans
Fats
16%
Buckwheat
9%
Refried beans

Comparison summary table

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

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Saturated Fat?
Refried beans
Refried beans is lower in Saturated Fat (difference - 0.11g)
Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 16)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $2.6)
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 0.54g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 369mg)
Which food is richer in minerals?
Buckwheat
Buckwheat 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 stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Buckwheat Refried beans Opinion
Calories 343 90 Buckwheat
Protein 13.25 4.98 Buckwheat
Fats 3.4 2.01 Buckwheat
Vitamin C 0 6 Refried beans
Carbs 71.5 13.55 Buckwheat
Cholesterol 0 0
Vitamin D 0 0
Iron 2.2 1.44 Buckwheat
Calcium 18 29 Refried beans
Potassium 460 319 Buckwheat
Magnesium 231 35 Buckwheat
Sugar 0.54 Buckwheat
Fiber 10 3.7 Buckwheat
Copper 1.1 0.129 Buckwheat
Zinc 2.4 0.58 Buckwheat
Starch 7.43 Refried beans
Phosphorus 347 92 Buckwheat
Sodium 1 370 Buckwheat
Vitamin A 0 0
Vitamin E 0.09 Refried beans
Vitamin D 0 0
Vitamin B1 0.101 0.076 Buckwheat
Vitamin B2 0.425 0.079 Buckwheat
Vitamin B3 7.02 0.367 Buckwheat
Vitamin B5 1.233 0.189 Buckwheat
Vitamin B6 0.21 0.103 Buckwheat
Vitamin B12 0 0
Vitamin K 2.1 Refried beans
Folate 30 11 Buckwheat
Trans Fat 0.016 Buckwheat
Saturated Fat 0.741 0.631 Refried beans
Monounsaturated Fat 1.04 0.601 Buckwheat
Polyunsaturated fat 1.039 0.543 Buckwheat
Tryptophan 0.192 0.065 Buckwheat
Threonine 0.506 0.231 Buckwheat
Isoleucine 0.498 0.242 Buckwheat
Leucine 0.832 0.438 Buckwheat
Lysine 0.672 0.377 Buckwheat
Methionine 0.172 0.083 Buckwheat
Phenylalanine 0.52 0.297 Buckwheat
Valine 0.678 0.287 Buckwheat
Histidine 0.309 153 Refried beans
Fructose 0 Refried beans

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/nutrients
  2. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.