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Goat vs. Refried beans — In-Depth Nutrition Comparison

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Important differences between goat and refried beans

  • Goat has more vitamin B12, zinc, vitamin B2, iron, vitamin B3, copper, phosphorus, and choline; however, refried beans have more fiber.
  • Goat's daily need coverage for vitamin B12 is 50% more.
  • Refried beans have a higher glycemic index than goat.

The food varieties used in the comparison are Game meat, goat, cooked, roasted and Refried beans, canned, traditional style (includes USDA commodity).

Infographic

Goat 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Goat
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 5.1% 36% 140% 101% 144% 86% 11% 5.5% 64%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
Contains more PotassiumPotassium +27%
Contains more IronIron +159%
Contains more CopperCopper +134.9%
Contains more ZincZinc +808.6%
Contains more PhosphorusPhosphorus +118.5%
Contains less SodiumSodium -76.8%
Contains more SeleniumSelenium +103.4%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +70.6%
Contains more ManganeseManganese +588.1%

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.
Goat
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 6.8% 0% 23% 141% 74% 0% 0% 149% 3% 3.8% 58%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
Contains more Vitamin EVitamin E +277.8%
Contains more Vitamin B1Vitamin B1 +18.4%
Contains more Vitamin B2Vitamin B2 +672.2%
Contains more Vitamin B3Vitamin B3 +976.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +401.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +75%
Contains more FolateFolate +120%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Goat
2
27% 3% 68%
Protein: 27.1 g
Fats: 3.03 g
Carbs: 0 g
Water: 68.21 g
Other: 1.66 g
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Contains more ProteinProtein +444.2%
Contains more FatsFats +50.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +14%
~equal in Other ~1.71g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Goat
1
37% 54% 9%
Saturated fat: Sat. Fat 0.93 g
Monounsaturated fat: Mono. Fat 1.36 g
Polyunsaturated fat: Poly. Fat 0.23 g
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
Contains more Mono. FatMonounsaturated fat +126.3%
Contains less Sat. FatSaturated fat -32.2%
Contains more Poly. FatPolyunsaturated fat +136.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Goat Refried beans
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Goat Refried beans DV% diff.
Vitamin B12 1.19µg 0µg 50%
Protein 27.1g 4.98g 44%
Zinc 5.27mg 0.58mg 43%
Vitamin B2 0.61mg 0.079mg 41%
Iron 3.73mg 1.44mg 29%
Cholesterol 75mg 0mg 25%
Vitamin B3 3.95mg 0.367mg 22%
Histidine 0.565mg 153mg 22%
Copper 0.303mg 0.129mg 19%
Phosphorus 201mg 92mg 16%
Fiber 0g 3.7g 15%
Choline 106.4mg 21.2mg 15%
Sodium 86mg 370mg 12%
Selenium 11.8µg 5.8µg 11%
Manganese 0.042mg 0.289mg 11%
Magnesium 0mg 35mg 8%
Vitamin B6 0mg 0.103mg 8%
Vitamin C 0mg 6mg 7%
Carbs 0g 13.55g 5%
Vitamin B5 0.189mg 4%
Calories 143kcal 90kcal 3%
Starch 7.43g 3%
Potassium 405mg 319mg 3%
Fats 3.03g 2.01g 2%
Folate 5µg 11µg 2%
Monounsaturated fat 1.36g 0.601g 2%
Polyunsaturated fat 0.23g 0.543g 2%
Vitamin E 0.34mg 0.09mg 2%
Vitamin B1 0.09mg 0.076mg 1%
Calcium 17mg 29mg 1%
Vitamin K 1.2µg 2.1µg 1%
Saturated fat 0.93g 0.631g 1%
Net carbs 0g 9.85g N/A
Sugar 0g 0.54g N/A
Trans fat 0.016g N/A
Tryptophan 0.403mg 0.065mg 0%
Threonine 1.29mg 0.231mg 0%
Isoleucine 1.371mg 0.242mg 0%
Leucine 2.258mg 0.438mg 0%
Lysine 2.016mg 0.377mg 0%
Methionine 0.726mg 0.083mg 0%
Phenylalanine 0.941mg 0.297mg 0%
Valine 1.452mg 0.287mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Goat Refried beans
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
35%
Goat
10%
Refried beans
Minerals Daily Need Coverage Score
59%
Goat
33%
Refried beans

Comparison summary

Which food is lower in Cholesterol?
Refried beans
Refried beans is lower in Cholesterol (difference - 75mg)
Which food is lower in Saturated fat?
Refried beans
Refried beans is lower in Saturated fat (difference - 0.299g)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $2)
Which food is lower in Sugar?
Goat
Goat is lower in Sugar (difference - 0.54g)
Which food contains less Sodium?
Goat
Goat contains less Sodium (difference - 284mg)
Which food is lower in glycemic index?
Goat
Goat is lower in glycemic index (difference - 38)
Which food is richer in minerals?
?
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.
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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Goat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175304/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.