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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
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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 +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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 177% 127% 225% 38% 1% 109% 209%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 54% 25% 40% 29% 49% 16% 43%
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%

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
Oat
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 +∞%
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%
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 +∞%

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.
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 g 7.43g Refried beans
Fructose g 0g Refried beans
Sugar g 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
Vitamin A 0IU 0IU
Vitamin E mg 0.09mg Refried beans
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
Vitamin K µg 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
Cholesterol 0mg 0mg
Trans Fat g 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

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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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
33
Oat
10
Refried beans
Mineral Summary Score
112
Oat
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
101%
Oat
30%
Refried beans
Carbohydrates
66%
Oat
14%
Refried beans
Fats
32%
Oat
9%
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

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. 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.