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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).

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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 Iron +227.8%
Contains more Calcium +86.2%
Contains more Potassium +34.5%
Contains more Magnesium +405.7%
Contains more Copper +385.3%
Contains more Zinc +584.5%
Contains more Phosphorus +468.5%
Contains less Sodium -99.5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 177% 17% 38% 127% 209% 109% 225% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 54% 9% 29% 25% 43% 16% 40% 49%
Contains more Iron +227.8%
Contains more Calcium +86.2%
Contains more Potassium +34.5%
Contains more Magnesium +405.7%
Contains more Copper +385.3%
Contains more Zinc +584.5%
Contains more Phosphorus +468.5%
Contains less Sodium -99.5%

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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 191% 33% 19% 81% 28% 0% 0% 43%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 20% 0% 2% 0% 19% 19% 7% 12% 24% 0% 6% 9%
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 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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat Refried beans
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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.

All nutrients comparison - raw data values

Nutrient Oat Refried beans Opinion
Calories 389 90 Oat
Protein 16.89 4.98 Oat
Fats 6.9 2.01 Oat
Vitamin C 0 6 Refried beans
Net carbs 55.66999816894531 9.850000381469727 Oat
Carbs 66.27 13.55 Oat
Cholesterol 0 0
Vitamin D 0 0
Iron 4.72 1.44 Oat
Calcium 54 29 Oat
Potassium 429 319 Oat
Magnesium 177 35 Oat
Sugar 0.54 Oat
Fiber 10.6 3.7 Oat
Copper 0.626 0.129 Oat
Zinc 3.97 0.58 Oat
Starch 7.43 Refried beans
Phosphorus 523 92 Oat
Sodium 2 370 Oat
Vitamin A 0 0
Vitamin E 0.09 Refried beans
Vitamin D 0 0
Vitamin B1 0.763 0.076 Oat
Vitamin B2 0.139 0.079 Oat
Vitamin B3 0.961 0.367 Oat
Vitamin B5 1.349 0.189 Oat
Vitamin B6 0.119 0.103 Oat
Vitamin B12 0 0
Vitamin K 2.1 Refried beans
Folate 56 11 Oat
Trans Fat 0.016 Oat
Saturated Fat 1.217 0.631 Refried beans
Monounsaturated Fat 2.178 0.601 Oat
Polyunsaturated fat 2.535 0.543 Oat
Tryptophan 0.234 0.065 Oat
Threonine 0.575 0.231 Oat
Isoleucine 0.694 0.242 Oat
Leucine 1.284 0.438 Oat
Lysine 0.701 0.377 Oat
Methionine 0.312 0.083 Oat
Phenylalanine 0.895 0.297 Oat
Valine 0.937 0.287 Oat
Histidine 0.405 153 Refried beans
Fructose 0 Refried beans

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.