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  6. Groat vs. Refried beans

Groat vs. Refried beans — In-Depth Nutrition Comparison

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Differences between Groat and Refried beans

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

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

Infographic

Groat 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Groat
Groat
9
:
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 Manganese +349.8%
Contains more Selenium +43.1%
Contains more Calcium +61.1%
Groat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 83% 166% 149% 41% 1% 66% 367% 170% 46%
Refried beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 54% 25% 40% 29% 49% 16% 43% 38% 32%
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 Manganese +349.8%
Contains more Selenium +43.1%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Groat
Groat
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 +∞%
Groat
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 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
Groat
4
:
1
Refried beans
Refried beans
Contains more Protein +166.1%
Contains more Fats +69.2%
Contains more Carbs +427.7%
Contains more Other +22.8%
Contains more Water +697.4%
Groat
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 g
Refried beans
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 Protein +166.1%
Contains more Fats +69.2%
Contains more Carbs +427.7%
Contains more Other +22.8%
Contains more Water +697.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Groat
Groat
2
:
1
Refried beans
Refried beans
Contains more Monounsaturated Fat +73%
Contains more Polyunsaturated fat +91.3%
Contains less Saturated Fat -14.8%
Groat
26% 37% 37%
Saturated Fat: 0.741 g
Monounsaturated Fat: 1.04 g
Polyunsaturated fat: 1.039 g
Refried beans
36% 34% 31%
Saturated Fat: 0.631 g
Monounsaturated Fat: 0.601 g
Polyunsaturated fat: 0.543 g
Contains more Monounsaturated Fat +73%
Contains more Polyunsaturated fat +91.3%
Contains less Saturated Fat -14.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Groat 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 Groat Refried beans Opinion
Net carbs 61.5g 9.85g Groat
Protein 13.25g 4.98g Groat
Fats 3.4g 2.01g Groat
Carbs 71.5g 13.55g Groat
Calories 343kcal 90kcal Groat
Starch 7.43g Refried beans
Sugar 0.54g Groat
Fiber 10g 3.7g Groat
Calcium 18mg 29mg Refried beans
Iron 2.2mg 1.44mg Groat
Magnesium 231mg 35mg Groat
Phosphorus 347mg 92mg Groat
Potassium 460mg 319mg Groat
Sodium 1mg 370mg Groat
Zinc 2.4mg 0.58mg Groat
Copper 1.1mg 0.129mg Groat
Manganese 1.3mg 0.289mg Groat
Selenium 8.3µg 5.8µg Groat
Vitamin E 0.09mg Refried beans
Vitamin C 0mg 6mg Refried beans
Vitamin B1 0.101mg 0.076mg Groat
Vitamin B2 0.425mg 0.079mg Groat
Vitamin B3 7.02mg 0.367mg Groat
Vitamin B5 1.233mg 0.189mg Groat
Vitamin B6 0.21mg 0.103mg Groat
Folate 30µg 11µg Groat
Vitamin K 2.1µg Refried beans
Tryptophan 0.192mg 0.065mg Groat
Threonine 0.506mg 0.231mg Groat
Isoleucine 0.498mg 0.242mg Groat
Leucine 0.832mg 0.438mg Groat
Lysine 0.672mg 0.377mg Groat
Methionine 0.172mg 0.083mg Groat
Phenylalanine 0.52mg 0.297mg Groat
Valine 0.678mg 0.287mg Groat
Histidine 0.309mg 153mg Refried beans
Trans Fat 0.016g Groat
Saturated Fat 0.741g 0.631g Refried beans
Monounsaturated Fat 1.04g 0.601g Groat
Polyunsaturated fat 1.039g 0.543g Groat
Omega-6 - Eicosadienoic acid 0.008g Refried beans
Omega-6 - Linoleic acid 0.36g Refried beans
Omega-3 - ALA 0.169g Refried beans
Omega-3 - Eicosatrienoic acid 0.001g Refried beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Groat Refried beans
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
33%
Groat
10%
Refried beans
Minerals Daily Need Coverage Score
109%
Groat
33%
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?
Groat
Groat is lower in Sugar (difference - 0.54g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 369mg)
Which food is richer in minerals?
Groat
Groat 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

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. Groat - 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.