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.
- Refried beans have a lower glycemic index than oatmeal.
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
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 5.96mg | 1.44mg | 57% |
| Histidine | 0.057mg | 153mg | 22% |
| Vitamin B3 | 3.025mg | 0.367mg | 17% |
| Vitamin B1 | 0.26mg | 0.076mg | 15% |
| Sodium | 49mg | 370mg | 14% |
| Vitamin A | 130µg | 0µg | 14% |
| Vitamin B6 | 0.29mg | 0.103mg | 14% |
| Manganese | 0.558mg | 0.289mg | 12% |
| Omega-3 (ALA) | 0.169g | 11% | |
| Vitamin B2 | 0.215mg | 0.079mg | 10% |
| Potassium | 61mg | 319mg | 8% |
| Fiber | 1.7g | 3.7g | 8% |
| Folate | 44µg | 11µg | 8% |
| Vitamin C | 0mg | 6mg | 7% |
| Copper | 0.066mg | 0.129mg | 7% |
| Protein | 2.37g | 4.98g | 5% |
| Calcium | 80mg | 29mg | 5% |
| Vitamin B5 | 0.317mg | 0.189mg | 3% |
| Choline | 4.7mg | 21.2mg | 3% |
| Magnesium | 26mg | 35mg | 2% |
| Phosphorus | 77mg | 92mg | 2% |
| Saturated fat | 0.226g | 0.631g | 2% |
| Omega-6 (Linoleic acid) | 0.36g | 2% | |
| Calories | 68kcal | 90kcal | 1% |
| Fats | 1.36g | 2.01g | 1% |
| Carbs | 11.67g | 13.55g | 1% |
| Starch | 10.37g | 7.43g | 1% |
| Selenium | 5µg | 5.8µg | 1% |
| Vitamin K | 0.4µg | 2.1µg | 1% |
| Monounsaturated fat | 0.391g | 0.601g | 1% |
| Polyunsaturated fat | 0.426g | 0.543g | 1% |
| Protein per 100 calories | 3.5g | 5.5g | N/A |
| Calories per 10 g protein | 287kcal | 181kcal | N/A |
| Weight per 100 calories | 147g | 111g | N/A |
| Unsaturated / Saturated Fat ratio | 3.6 | 1.8 | N/A |
| Net carbs | 9.97g | 9.85g | N/A |
| Sugar | 0.46g | 0.54g | N/A |
| Zinc | 0.62mg | 0.58mg | 0% |
| Vitamin E | 0.07mg | 0.09mg | 0% |
| Trans fat | 0.003g | 0.016g | N/A |
| Tryptophan | 0.04mg | 0.065mg | 0% |
| Threonine | 0.083mg | 0.231mg | 0% |
| Isoleucine | 0.105mg | 0.242mg | 0% |
| Leucine | 0.2mg | 0.438mg | 0% |
| Lysine | 0.135mg | 0.377mg | 0% |
| Methionine | 0.04mg | 0.083mg | 0% |
| Phenylalanine | 0.13mg | 0.297mg | 0% |
| Valine | 0.151mg | 0.287mg | 0% |
| Omega-3 (Eicosatrienoic acid) | 0.001g | N/A | |
| Omega-6 (Eicosadienoic acid) | 0.008g | N/A |
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% |
~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
