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.
Refried beans have a lower glycemic index. The glycemic index of refried beans is 38, while the glycemic index of groat is 54.

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

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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.

Groat

Refried beans

Contains more MagnesiumMagnesium	+560%
Contains more PotassiumPotassium	+44.2%
Contains more IronIron	+52.8%
Contains more CopperCopper	+752.7%
Contains more ZincZinc	+313.8%
Contains more PhosphorusPhosphorus	+277.2%
Contains less SodiumSodium	-99.7%
Contains more ManganeseManganese	+349.8%
Contains more SeleniumSelenium	+43.1%

Contains more CalciumCalcium

+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

Refried beans

Contains more Vitamin B1Vitamin B1	+32.9%
Contains more Vitamin B2Vitamin B2	+438%
Contains more Vitamin B3Vitamin B3	+1812.8%
Contains more Vitamin B5Vitamin B5	+552.4%
Contains more Vitamin B6Vitamin B6	+103.9%
Contains more FolateFolate	+172.7%

Contains more Vitamin CVitamin C

+∞%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	1.1mg	0.129mg	108%
Magnesium	231mg	35mg	47%
Manganese	1.3mg	0.289mg	44%
Vitamin B3	7.02mg	0.367mg	42%
Phosphorus	347mg	92mg	36%
Vitamin B2	0.425mg	0.079mg	27%
Fiber	10g	3.7g	25%
Histidine	0.309mg	153mg	22%
Vitamin B5	1.233mg	0.189mg	21%
Carbs	71.5g	13.55g	19%
Zinc	2.4mg	0.58mg	17%
Protein	13.25g	4.98g	17%
Sodium	1mg	370mg	16%
Calories	343kcal	90kcal	13%
Iron	2.2mg	1.44mg	10%
Vitamin B6	0.21mg	0.103mg	8%
Vitamin C	0mg	6mg	7%
Selenium	8.3µg	5.8µg	5%
Folate	30µg	11µg	5%
Choline		21.2mg	4%
Potassium	460mg	319mg	4%
Starch		7.43g	3%
Polyunsaturated fat	1.039g	0.543g	3%
Fats	3.4g	2.01g	2%
Vitamin B1	0.101mg	0.076mg	2%
Vitamin K		2.1µg	2%
Monounsaturated fat	1.04g	0.601g	1%
Saturated fat	0.741g	0.631g	1%
Vitamin E		0.09mg	1%
Calcium	18mg	29mg	1%
Net carbs	61.5g	9.85g	N/A
Sugar		0.54g	N/A
Trans fat		0.016g	N/A
Tryptophan	0.192mg	0.065mg	0%
Threonine	0.506mg	0.231mg	0%
Isoleucine	0.498mg	0.242mg	0%
Leucine	0.832mg	0.438mg	0%
Lysine	0.672mg	0.377mg	0%
Methionine	0.172mg	0.083mg	0%
Phenylalanine	0.52mg	0.297mg	0%
Valine	0.678mg	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