Buckwheat vs. Refried beans — In-Depth Nutrition Comparison
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Summary of differences between buckwheat and refried beans
- The amount of iron, potassium, vitamin C, and selenium in refried beans is higher than in buckwheat.
- Refried beans cover your daily need for sodium, 16% more than buckwheat.
- Buckwheat contains 3 times more vitamin B3 than refried beans. While buckwheat contains 0.94mg of vitamin B3, refried beans contain only 0.367mg.
- The amount of sodium in buckwheat is lower.
- Refried beans have a lower glycemic index. The glycemic index of refried beans is 38, while the glycemic index of buckwheat is 51.
These are the specific foods used in this comparison Buckwheat groats, roasted, cooked and Refried beans, canned, traditional style (includes USDA commodity).
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +45.7% |
| Contains more CopperCopper | +13.2% |
| Contains less SodiumSodium | -98.9% |
| Contains more ManganeseManganese | +39.4% |
| Contains more CalciumCalcium | +314.3% |
| Contains more PotassiumPotassium | +262.5% |
| Contains more IronIron | +80% |
| Contains more PhosphorusPhosphorus | +31.4% |
| Contains more SeleniumSelenium | +163.6% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin B3Vitamin B3 | +156.1% |
| Contains more Vitamin B5Vitamin B5 | +89.9% |
| Contains more FolateFolate | +27.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +90% |
| Contains more Vitamin B2Vitamin B2 | +102.6% |
| Contains more Vitamin B6Vitamin B6 | +33.8% |
| Contains more Vitamin KVitamin K | +10.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Histidine | 0.079mg | 153mg | 22% |
| Sodium | 4mg | 370mg | 16% |
| Iron | 0.8mg | 1.44mg | 8% |
| Vitamin C | 0mg | 6mg | 7% |
| Potassium | 88mg | 319mg | 7% |
| Selenium | 2.2µg | 5.8µg | 7% |
| Manganese | 0.403mg | 0.289mg | 5% |
| Vitamin B3 | 0.94mg | 0.367mg | 4% |
| Magnesium | 51mg | 35mg | 4% |
| Fiber | 2.7g | 3.7g | 4% |
| Vitamin B5 | 0.359mg | 0.189mg | 3% |
| Protein | 3.38g | 4.98g | 3% |
| Vitamin B2 | 0.039mg | 0.079mg | 3% |
| Vitamin B1 | 0.04mg | 0.076mg | 3% |
| Starch | 7.43g | 3% | |
| Phosphorus | 70mg | 92mg | 3% |
| Copper | 0.146mg | 0.129mg | 2% |
| Saturated fat | 0.134g | 0.631g | 2% |
| Polyunsaturated fat | 0.188g | 0.543g | 2% |
| Calcium | 7mg | 29mg | 2% |
| Carbs | 19.94g | 13.55g | 2% |
| Fats | 0.62g | 2.01g | 2% |
| Vitamin B6 | 0.077mg | 0.103mg | 2% |
| Monounsaturated fat | 0.188g | 0.601g | 1% |
| Folate | 14µg | 11µg | 1% |
| Calories | 92kcal | 90kcal | 0% |
| Net carbs | 17.24g | 9.85g | N/A |
| Sugar | 0.9g | 0.54g | N/A |
| Zinc | 0.61mg | 0.58mg | 0% |
| Vitamin E | 0.09mg | 0.09mg | 0% |
| Vitamin K | 1.9µg | 2.1µg | 0% |
| Trans fat | 0.016g | N/A | |
| Choline | 20.1mg | 21.2mg | 0% |
| Tryptophan | 0.049mg | 0.065mg | 0% |
| Threonine | 0.129mg | 0.231mg | 0% |
| Isoleucine | 0.127mg | 0.242mg | 0% |
| Leucine | 0.212mg | 0.438mg | 0% |
| Lysine | 0.172mg | 0.377mg | 0% |
| Methionine | 0.044mg | 0.083mg | 0% |
| Phenylalanine | 0.133mg | 0.297mg | 0% |
| Valine | 0.173mg | 0.287mg | 0% |
| Fructose | 0.1g | 0g | 0% |
| Omega-3 - ALA | 0.169g | N/A | |
| Omega-3 - Eicosatrienoic acid | 0.001g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.008g | N/A | |
| Omega-6 - Linoleic acid | 0.36g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.38 g
Fats:
0.62 g
Carbs:
19.94 g
Water:
75.63 g
Other:
0.43 g
Protein:
4.98 g
Fats:
2.01 g
Carbs:
13.55 g
Water:
77.75 g
Other:
1.71 g
| Contains more CarbsCarbs | +47.2% |
| Contains more ProteinProtein | +47.3% |
| Contains more FatsFats | +224.2% |
| Contains more OtherOther | +297.7% |
~equal in
Water
~77.75g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.134 g
Monounsaturated fat:
Mono. Fat
0.188 g
Polyunsaturated fat:
Poly. Fat
0.188 g
Saturated fat:
Sat. Fat
0.631 g
Monounsaturated fat:
Mono. Fat
0.601 g
Polyunsaturated fat:
Poly. Fat
0.543 g
| Contains less Sat. FatSaturated fat | -78.8% |
| Contains more Mono. FatMonounsaturated fat | +219.7% |
| Contains more Poly. FatPolyunsaturated fat | +188.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.4 g
Glucose:
0.2 g
Fructose:
0.1 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
7.43 g
Sucrose:
0.54 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +35% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
