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Groat vs Refried beans - In-Depth Nutrition Comparison

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Summary of differences between Groat and Refried beans

  • The amount of Iron, Potassium, Vitamin C, and Selenium in Refried beans are higher than in Groat.
  • Refried beans covers your daily need of Sodium 16% more than Groat.
  • Groat contains 3 times more Vitamin B3 than Refried beans. While Groat contains 0.94mg of Vitamin B3, Refried beans contain only 0.367mg.
  • The amount of Sodium in Groat is lower.

These are the specific foods used in this comparison Buckwheat groats, roasted, cooked and Refried beans, canned, traditional style (includes USDA commodity).

Infographic

Groat 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
Contains more Magnesium +45.7%
Contains more Copper +13.2%
Contains less Sodium -98.9%
Contains more Iron +80%
Contains more Calcium +314.3%
Contains more Potassium +262.5%
Contains more Phosphorus +31.4%
Equal in Zinc - 0.58
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 3% 8% 37% 49% 17% 30% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 54% 9% 29% 25% 43% 16% 40% 49%
Contains more Magnesium +45.7%
Contains more Copper +13.2%
Contains less Sodium -98.9%
Contains more Iron +80%
Contains more Calcium +314.3%
Contains more Potassium +262.5%
Contains more Phosphorus +31.4%
Equal in Zinc - 0.58

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
Groat
3
:
Contains more Vitamin B3 +156.1%
Contains more Vitamin B5 +89.9%
Contains more Folate +27.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +90%
Contains more Vitamin B2 +102.6%
Contains more Vitamin B6 +33.8%
Contains more Vitamin K +10.5%
Equal in Vitamin E - 0.09
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% 2% 0% 10% 9% 18% 22% 18% 0% 5% 11%
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 B3 +156.1%
Contains more Vitamin B5 +89.9%
Contains more Folate +27.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +90%
Contains more Vitamin B2 +102.6%
Contains more Vitamin B6 +33.8%
Contains more Vitamin K +10.5%
Equal in Vitamin E - 0.09

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
8
Groat
10
Refried beans
Mineral Summary Score
22
Groat
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
20%
Groat
30%
Refried beans
Carbohydrates
20%
Groat
14%
Refried beans
Fats
3%
Groat
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.
Groat Refried beans
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Groat 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 Sugar?
Refried beans
Refried beans is lower in Sugar (difference - 0.36g)
Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 7)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $2.4)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 366mg)
Which food is lower in Saturated Fat?
Groat
Groat is lower in Saturated Fat (difference - 0.497g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

All nutrients comparison - raw data values

Nutrient Groat Refried beans Opinion
Calories 92 90 Groat
Protein 3.38 4.98 Refried beans
Fats 0.62 2.01 Refried beans
Vitamin C 0 6 Refried beans
Carbs 19.94 13.55 Groat
Cholesterol 0 0
Vitamin D 0 0
Iron 0.8 1.44 Refried beans
Calcium 7 29 Refried beans
Potassium 88 319 Refried beans
Magnesium 51 35 Groat
Sugar 0.9 0.54 Refried beans
Fiber 2.7 3.7 Refried beans
Copper 0.146 0.129 Groat
Zinc 0.61 0.58 Groat
Starch 7.43 Refried beans
Phosphorus 70 92 Refried beans
Sodium 4 370 Groat
Vitamin A 0 0
Vitamin E 0.09 0.09
Vitamin D 0 0
Vitamin B1 0.04 0.076 Refried beans
Vitamin B2 0.039 0.079 Refried beans
Vitamin B3 0.94 0.367 Groat
Vitamin B5 0.359 0.189 Groat
Vitamin B6 0.077 0.103 Refried beans
Vitamin B12 0 0
Vitamin K 1.9 2.1 Refried beans
Folate 14 11 Groat
Trans Fat 0.016 Groat
Saturated Fat 0.134 0.631 Groat
Monounsaturated Fat 0.188 0.601 Refried beans
Polyunsaturated fat 0.188 0.543 Refried beans
Tryptophan 0.049 0.065 Refried beans
Threonine 0.129 0.231 Refried beans
Isoleucine 0.127 0.242 Refried beans
Leucine 0.212 0.438 Refried beans
Lysine 0.172 0.377 Refried beans
Methionine 0.044 0.083 Refried beans
Phenylalanine 0.133 0.297 Refried beans
Valine 0.173 0.287 Refried beans
Histidine 0.079 153 Refried beans
Fructose 0.1 0 Groat

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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.