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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 less Sodium -98.9%
Contains more Copper +13.2%
Contains more Calcium +314.3%
Contains more Iron +80%
Contains more Phosphorus +31.4%
Contains more Potassium +262.5%
Equal in Zinc - 0.58
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 30% 37% 30% 8% 1% 17% 49%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 54% 25% 40% 29% 49% 16% 43%
Contains more Magnesium +45.7%
Contains less Sodium -98.9%
Contains more Copper +13.2%
Contains more Calcium +314.3%
Contains more Iron +80%
Contains more Phosphorus +31.4%
Contains more Potassium +262.5%
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 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% 0% 10% 9% 18% 22% 18% 11% 0% 5%
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 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

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

All nutrients comparison - raw data values

Nutrient Groat Refried beans Opinion
Net carbs 17.24g 9.85g Groat
Protein 3.38g 4.98g Refried beans
Fats 0.62g 2.01g Refried beans
Carbs 19.94g 13.55g Groat
Calories 92kcal 90kcal Groat
Starch g 7.43g Refried beans
Fructose 0.1g 0g Groat
Sugar 0.9g 0.54g Refried beans
Fiber 2.7g 3.7g Refried beans
Calcium 7mg 29mg Refried beans
Iron 0.8mg 1.44mg Refried beans
Magnesium 51mg 35mg Groat
Phosphorus 70mg 92mg Refried beans
Potassium 88mg 319mg Refried beans
Sodium 4mg 370mg Groat
Zinc 0.61mg 0.58mg Groat
Copper 0.146mg 0.129mg Groat
Vitamin A 0IU 0IU
Vitamin E 0.09mg 0.09mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 6mg Refried beans
Vitamin B1 0.04mg 0.076mg Refried beans
Vitamin B2 0.039mg 0.079mg Refried beans
Vitamin B3 0.94mg 0.367mg Groat
Vitamin B5 0.359mg 0.189mg Groat
Vitamin B6 0.077mg 0.103mg Refried beans
Folate 14µg 11µg Groat
Vitamin B12 0µg 0µg
Vitamin K 1.9µg 2.1µg Refried beans
Tryptophan 0.049mg 0.065mg Refried beans
Threonine 0.129mg 0.231mg Refried beans
Isoleucine 0.127mg 0.242mg Refried beans
Leucine 0.212mg 0.438mg Refried beans
Lysine 0.172mg 0.377mg Refried beans
Methionine 0.044mg 0.083mg Refried beans
Phenylalanine 0.133mg 0.297mg Refried beans
Valine 0.173mg 0.287mg Refried beans
Histidine 0.079mg 153mg Refried beans
Cholesterol 0mg 0mg
Trans Fat g 0.016g Groat
Saturated Fat 0.134g 0.631g Groat
Monounsaturated Fat 0.188g 0.601g Refried beans
Polyunsaturated fat 0.188g 0.543g 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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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

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.

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.