Oatmeal vs. Refried beans — In-Depth Nutrition Comparison
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What are the main differences between Oatmeal and Refried beans?
- Oatmeal is richer in Iron, Vitamin B3, Vitamin B1, Vitamin A, Vitamin B6, Manganese, Vitamin B2, and Folate, yet Refried beans are richer in Fiber.
- Oatmeal's daily need coverage for Iron is 57% higher.
- Oatmeal contains less Sodium.
We used Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Refried beans, canned, traditional style (includes USDA commodity) types in this comparison.
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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.
| Contains more CalciumCalcium | +175.9% |
| Contains more IronIron | +313.9% |
| Contains less SodiumSodium | -86.8% |
| Contains more ManganeseManganese | +93.1% |
| Contains more MagnesiumMagnesium | +34.6% |
| Contains more PotassiumPotassium | +423% |
| Contains more CopperCopper | +95.5% |
| Contains more PhosphorusPhosphorus | +19.5% |
| Contains more SeleniumSelenium | +16% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +242.1% |
| Contains more Vitamin B2Vitamin B2 | +172.2% |
| Contains more Vitamin B3Vitamin B3 | +724.3% |
| Contains more Vitamin B5Vitamin B5 | +67.7% |
| Contains more Vitamin B6Vitamin B6 | +181.6% |
| Contains more FolateFolate | +300% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +28.6% |
| Contains more Vitamin KVitamin K | +425% |
| Contains more CholineCholine | +351.1% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.37 g
Fats:
1.36 g
Carbs:
11.67 g
Water:
84.03 g
Other:
0.57 g
Protein:
4.98 g
Fats:
2.01 g
Carbs:
13.55 g
Water:
77.75 g
Other:
1.71 g
| Contains more ProteinProtein | +110.1% |
| Contains more FatsFats | +47.8% |
| Contains more CarbsCarbs | +16.1% |
| Contains more OtherOther | +200% |
~equal in
Water
~77.75g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.226 g
Monounsaturated Fat:
Mono. Fat
0.391 g
Polyunsaturated fat:
Poly. Fat
0.426 g
Saturated Fat:
Sat. Fat
0.631 g
Monounsaturated Fat:
Mono. Fat
0.601 g
Polyunsaturated fat:
Poly. Fat
0.543 g
| Contains less Sat. FatSaturated Fat | -64.2% |
| Contains more Mono. FatMonounsaturated Fat | +53.7% |
| Contains more Poly. FatPolyunsaturated fat | +27.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
10.37 g
Sucrose:
0.29 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0.16 g
Starch:
7.43 g
Sucrose:
0.54 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +39.6% |
| Contains more GalactoseGalactose | +∞% |
| Contains more SucroseSucrose | +86.2% |
~equal in
Glucose
~0g
~equal in
Fructose
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 68kcal | 90kcal |
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| Protein | 2.37g | 4.98g |
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| Fats | 1.36g | 2.01g |
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| Vitamin C | 0mg | 6mg |
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| Net carbs | 9.97g | 9.85g |
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| Carbs | 11.67g | 13.55g |
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| Magnesium | 26mg | 35mg |
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| Calcium | 80mg | 29mg |
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| Potassium | 61mg | 319mg |
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| Iron | 5.96mg | 1.44mg |
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| Sugar | 0.46g | 0.54g |
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| Fiber | 1.7g | 3.7g |
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| Copper | 0.066mg | 0.129mg |
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| Zinc | 0.62mg | 0.58mg |
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| Starch | 10.37g | 7.43g |
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| Phosphorus | 77mg | 92mg |
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| Sodium | 49mg | 370mg |
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| Vitamin A | 433IU | 0IU |
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| Vitamin A | 130µg | 0µg |
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| Vitamin E | 0.07mg | 0.09mg |
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| Manganese | 0.558mg | 0.289mg |
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| Selenium | 5µg | 5.8µg |
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| Vitamin B1 | 0.26mg | 0.076mg |
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| Vitamin B2 | 0.215mg | 0.079mg |
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| Vitamin B3 | 3.025mg | 0.367mg |
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| Vitamin B5 | 0.317mg | 0.189mg |
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| Vitamin B6 | 0.29mg | 0.103mg |
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| Vitamin K | 0.4µg | 2.1µg |
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| Folate | 44µg | 11µg |
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| Trans Fat | 0.003g | 0.016g |
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| Choline | 4.7mg | 21.2mg |
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| Saturated Fat | 0.226g | 0.631g |
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| Monounsaturated Fat | 0.391g | 0.601g |
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| Polyunsaturated fat | 0.426g | 0.543g |
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| Tryptophan | 0.04mg | 0.065mg |
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| Threonine | 0.083mg | 0.231mg |
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| Isoleucine | 0.105mg | 0.242mg |
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| Leucine | 0.2mg | 0.438mg |
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| Lysine | 0.135mg | 0.377mg |
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| Methionine | 0.04mg | 0.083mg |
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| Phenylalanine | 0.13mg | 0.297mg |
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| Valine | 0.151mg | 0.287mg |
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| Histidine | 0.057mg | 153mg |
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| Omega-3 - ALA | 0.169g |
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| Omega-3 - Eicosatrienoic acid | 0.001g |
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| Omega-6 - Eicosadienoic acid | 0.008g |
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| Omega-6 - Linoleic acid | 0.36g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
25%
10%
Minerals Daily Need Coverage Score
45%
33%
Comparison summary
Which food is lower in glycemic index?
Refried beans is lower in glycemic index (difference - 41)
Which food is lower in Sugar?
Oatmeal is lower in Sugar (difference - 0.08g)
Which food contains less Sodium?
Oatmeal contains less Sodium (difference - 321mg)
Which food is lower in Saturated Fat?
Oatmeal is lower in Saturated Fat (difference - 0.405g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.