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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 RAE, 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 has 10000000 times more Vitamin A RAE than Refried beans. Oatmeal has 130µg of Vitamin A RAE, while Refried beans have 0µg.
  • 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.

Infographic

Oatmeal 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 Calcium +175.9%
Contains more Iron +313.9%
Contains less Sodium -86.8%
Contains more Magnesium +34.6%
Contains more Phosphorus +19.5%
Contains more Potassium +423%
Contains more Copper +95.5%
Equal in Zinc - 0.58
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 224% 19% 33% 6% 7% 17% 22%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 54% 25% 40% 29% 49% 16% 43%
Contains more Calcium +175.9%
Contains more Iron +313.9%
Contains less Sodium -86.8%
Contains more Magnesium +34.6%
Contains more Phosphorus +19.5%
Contains more Potassium +423%
Contains more Copper +95.5%
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
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +242.1%
Contains more Vitamin B2 +172.2%
Contains more Vitamin B3 +724.3%
Contains more Vitamin B5 +67.7%
Contains more Vitamin B6 +181.6%
Contains more Folate +300%
Contains more Vitamin E +28.6%
Contains more Vitamin C +∞%
Contains more Vitamin K +425%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
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 A +∞%
Contains more Vitamin B1 +242.1%
Contains more Vitamin B2 +172.2%
Contains more Vitamin B3 +724.3%
Contains more Vitamin B5 +67.7%
Contains more Vitamin B6 +181.6%
Contains more Folate +300%
Contains more Vitamin E +28.6%
Contains more Vitamin C +∞%
Contains more Vitamin K +425%

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.
Oatmeal Refried beans
Lower in glycemic index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Oatmeal Refried beans Opinion
Net carbs 9.97g 9.85g Oatmeal
Protein 2.37g 4.98g Refried beans
Fats 1.36g 2.01g Refried beans
Carbs 11.67g 13.55g Refried beans
Calories 68kcal 90kcal Refried beans
Starch 10.37g 7.43g Oatmeal
Fructose 0g 0g
Sugar 0.46g 0.54g Oatmeal
Fiber 1.7g 3.7g Refried beans
Calcium 80mg 29mg Oatmeal
Iron 5.96mg 1.44mg Oatmeal
Magnesium 26mg 35mg Refried beans
Phosphorus 77mg 92mg Refried beans
Potassium 61mg 319mg Refried beans
Sodium 49mg 370mg Oatmeal
Zinc 0.62mg 0.58mg Oatmeal
Copper 0.066mg 0.129mg Refried beans
Vitamin A 433IU 0IU Oatmeal
Vitamin E 0.07mg 0.09mg Refried beans
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 6mg Refried beans
Vitamin B1 0.26mg 0.076mg Oatmeal
Vitamin B2 0.215mg 0.079mg Oatmeal
Vitamin B3 3.025mg 0.367mg Oatmeal
Vitamin B5 0.317mg 0.189mg Oatmeal
Vitamin B6 0.29mg 0.103mg Oatmeal
Folate 44µg 11µg Oatmeal
Vitamin B12 0µg 0µg
Vitamin K 0.4µg 2.1µg Refried beans
Tryptophan 0.04mg 0.065mg Refried beans
Threonine 0.083mg 0.231mg Refried beans
Isoleucine 0.105mg 0.242mg Refried beans
Leucine 0.2mg 0.438mg Refried beans
Lysine 0.135mg 0.377mg Refried beans
Methionine 0.04mg 0.083mg Refried beans
Phenylalanine 0.13mg 0.297mg Refried beans
Valine 0.151mg 0.287mg Refried beans
Histidine 0.057mg 153mg Refried beans
Cholesterol 0mg 0mg
Trans Fat 0.003g 0.016g Oatmeal
Saturated Fat 0.226g 0.631g Oatmeal
Monounsaturated Fat 0.391g 0.601g Refried beans
Polyunsaturated fat 0.426g 0.543g Refried beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal 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
27
Oatmeal
10
Refried beans
Mineral Summary Score
44
Oatmeal
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
14%
Oatmeal
30%
Refried beans
Carbohydrates
12%
Oatmeal
14%
Refried beans
Fats
6%
Oatmeal
9%
Refried beans

Comparison summary

Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 41)
Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 0.08g)
Which food contains less Sodium?
Oatmeal
Oatmeal contains less Sodium (difference - 321mg)
Which food is lower in Saturated Fat?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 0.405g)
Which food is richer in vitamins?
Oatmeal
Oatmeal is relatively richer in vitamins
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.

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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.