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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
Infographic link

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 Magnesium +560%
Contains more Phosphorus +277.2%
Contains more Potassium +44.2%
Contains less Sodium -99.7%
Contains more Zinc +313.8%
Contains more Copper +752.7%
Contains more Calcium +61.1%
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 83% 166% 149% 41% 1% 66% 367%
Refried beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 54% 25% 40% 29% 49% 16% 43%
Contains more Iron +52.8%
Contains more Magnesium +560%
Contains more Phosphorus +277.2%
Contains more Potassium +44.2%
Contains less Sodium -99.7%
Contains more Zinc +313.8%
Contains more Copper +752.7%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 26% 99% 132% 74% 49% 23% 0% 0%
Refried beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 20% 19% 19% 7% 12% 24% 9% 0% 6%
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 +∞%

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

All nutrients comparison - raw data values

Nutrient Buckwheat Refried beans Opinion
Net carbs 61.5g 9.85g Buckwheat
Protein 13.25g 4.98g Buckwheat
Fats 3.4g 2.01g Buckwheat
Carbs 71.5g 13.55g Buckwheat
Calories 343kcal 90kcal Buckwheat
Starch g 7.43g Refried beans
Fructose g 0g Refried beans
Sugar g 0.54g Buckwheat
Fiber 10g 3.7g Buckwheat
Calcium 18mg 29mg Refried beans
Iron 2.2mg 1.44mg Buckwheat
Magnesium 231mg 35mg Buckwheat
Phosphorus 347mg 92mg Buckwheat
Potassium 460mg 319mg Buckwheat
Sodium 1mg 370mg Buckwheat
Zinc 2.4mg 0.58mg Buckwheat
Copper 1.1mg 0.129mg Buckwheat
Vitamin A 0IU 0IU
Vitamin E mg 0.09mg Refried beans
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 6mg Refried beans
Vitamin B1 0.101mg 0.076mg Buckwheat
Vitamin B2 0.425mg 0.079mg Buckwheat
Vitamin B3 7.02mg 0.367mg Buckwheat
Vitamin B5 1.233mg 0.189mg Buckwheat
Vitamin B6 0.21mg 0.103mg Buckwheat
Folate 30µg 11µg Buckwheat
Vitamin B12 0µg 0µg
Vitamin K µg 2.1µg Refried beans
Tryptophan 0.192mg 0.065mg Buckwheat
Threonine 0.506mg 0.231mg Buckwheat
Isoleucine 0.498mg 0.242mg Buckwheat
Leucine 0.832mg 0.438mg Buckwheat
Lysine 0.672mg 0.377mg Buckwheat
Methionine 0.172mg 0.083mg Buckwheat
Phenylalanine 0.52mg 0.297mg Buckwheat
Valine 0.678mg 0.287mg Buckwheat
Histidine 0.309mg 153mg Refried beans
Cholesterol 0mg 0mg
Trans Fat g 0.016g Buckwheat
Saturated Fat 0.741g 0.631g Refried beans
Monounsaturated Fat 1.04g 0.601g Buckwheat
Polyunsaturated fat 1.039g 0.543g Buckwheat

Which food is preferable for your diet?

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

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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

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.

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.