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  6. Oat vs. Refried beans

Oat vs. Refried beans — In-Depth Nutrition Comparison

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Differences between Oat and Refried beans

  • Refried beans contain less Manganese, Phosphorus, Vitamin B1, Copper, Iron, Magnesium, Zinc, Fiber, and Vitamin B5 than Oat.
  • Oat's daily need coverage for Manganese is 201% higher.
  • Refried beans contain 10 times less Vitamin B1 than Oat. Oat contains 0.763mg of Vitamin B1, while Refried beans contain 0.076mg.
  • The amount of Sodium in Oat is lower.

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

Infographic

Oat vs Refried beans infographic
Infographic link

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.
Oat
Oat
9
:
1
Refried beans
Refried beans
Contains more Calcium +86.2%
Contains more Iron +227.8%
Contains more Magnesium +405.7%
Contains more Phosphorus +468.5%
Contains more Potassium +34.5%
Contains less Sodium -99.5%
Contains more Zinc +584.5%
Contains more Copper +385.3%
Contains more Manganese +1601%
Oat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Refried beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 54% 25% 40% 29% 49% 16% 43% 38% 32%
Contains more Calcium +86.2%
Contains more Iron +227.8%
Contains more Magnesium +405.7%
Contains more Phosphorus +468.5%
Contains more Potassium +34.5%
Contains less Sodium -99.5%
Contains more Zinc +584.5%
Contains more Copper +385.3%
Contains more Manganese +1601%

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.
Oat
Oat
6
:
3
Refried beans
Refried beans
Contains more Vitamin B1 +903.9%
Contains more Vitamin B2 +75.9%
Contains more Vitamin B3 +161.9%
Contains more Vitamin B5 +613.8%
Contains more Vitamin B6 +15.5%
Contains more Folate +409.1%
Contains more Vitamin C +∞%
Oat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
Refried beans
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 B1 +903.9%
Contains more Vitamin B2 +75.9%
Contains more Vitamin B3 +161.9%
Contains more Vitamin B5 +613.8%
Contains more Vitamin B6 +15.5%
Contains more Folate +409.1%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat
Oat
4
:
1
Refried beans
Refried beans
Contains more Protein +239.2%
Contains more Fats +243.3%
Contains more Carbs +389.1%
Contains more Water +845.9%
Equal in Other - 1.71
Oat
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Refried beans
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Contains more Protein +239.2%
Contains more Fats +243.3%
Contains more Carbs +389.1%
Contains more Water +845.9%
Equal in Other - 1.71

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oat
Oat
2
:
1
Refried beans
Refried beans
Contains more Monounsaturated Fat +262.4%
Contains more Polyunsaturated fat +366.9%
Contains less Saturated Fat -48.2%
Oat
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Refried beans
36% 34% 31%
Saturated Fat: 0.631 g
Monounsaturated Fat: 0.601 g
Polyunsaturated fat: 0.543 g
Contains more Monounsaturated Fat +262.4%
Contains more Polyunsaturated fat +366.9%
Contains less Saturated Fat -48.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oat Refried beans
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Oat Refried beans Opinion
Net carbs 55.67g 9.85g Oat
Protein 16.89g 4.98g Oat
Fats 6.9g 2.01g Oat
Carbs 66.27g 13.55g Oat
Calories 389kcal 90kcal Oat
Starch 7.43g Refried beans
Sugar 0.54g Oat
Fiber 10.6g 3.7g Oat
Calcium 54mg 29mg Oat
Iron 4.72mg 1.44mg Oat
Magnesium 177mg 35mg Oat
Phosphorus 523mg 92mg Oat
Potassium 429mg 319mg Oat
Sodium 2mg 370mg Oat
Zinc 3.97mg 0.58mg Oat
Copper 0.626mg 0.129mg Oat
Manganese 4.916mg 0.289mg Oat
Selenium 5.8µg Refried beans
Vitamin E 0.09mg Refried beans
Vitamin C 0mg 6mg Refried beans
Vitamin B1 0.763mg 0.076mg Oat
Vitamin B2 0.139mg 0.079mg Oat
Vitamin B3 0.961mg 0.367mg Oat
Vitamin B5 1.349mg 0.189mg Oat
Vitamin B6 0.119mg 0.103mg Oat
Folate 56µg 11µg Oat
Vitamin K 2.1µg Refried beans
Tryptophan 0.234mg 0.065mg Oat
Threonine 0.575mg 0.231mg Oat
Isoleucine 0.694mg 0.242mg Oat
Leucine 1.284mg 0.438mg Oat
Lysine 0.701mg 0.377mg Oat
Methionine 0.312mg 0.083mg Oat
Phenylalanine 0.895mg 0.297mg Oat
Valine 0.937mg 0.287mg Oat
Histidine 0.405mg 153mg Refried beans
Trans Fat 0.016g Oat
Saturated Fat 1.217g 0.631g Refried beans
Monounsaturated Fat 2.178g 0.601g Oat
Polyunsaturated fat 2.535g 0.543g Oat
Omega-6 - Eicosadienoic acid 0.008g Refried beans
Omega-6 - Linoleic acid 0.36g Refried beans
Omega-3 - ALA 0.169g Refried beans
Omega-3 - Eicosatrienoic acid 0.001g Refried beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat Refried beans
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
33%
Oat
10%
Refried beans
Minerals Daily Need Coverage Score
154%
Oat
33%
Refried beans

Comparison summary

Which food is lower in Saturated Fat?
Refried beans
Refried beans is lower in Saturated Fat (difference - 0.586g)
Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 21)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $0.6)
Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 0.54g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 368mg)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.