Oats vs. Refried beans — In-Depth Nutrition Comparison

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Differences between oats and refried beans

Refried beans contain less manganese, phosphorus, vitamin B1, copper, iron, magnesium, zinc, fiber, and vitamin B5 than oats.
Oats' daily need coverage for manganese is 201% higher.
Refried beans contain 10 times less vitamin B1 than oats. Oats contain 0.763mg of vitamin B1, while refried beans contain 0.076mg.
The amount of sodium in oats is lower.
Refried beans have a lower glycemic index. The glycemic index of refried beans is 38, while the glycemic index of oats is 59.

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

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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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Oats

Refried beans

Contains more MagnesiumMagnesium	+405.7%
Contains more CalciumCalcium	+86.2%
Contains more PotassiumPotassium	+34.5%
Contains more IronIron	+227.8%
Contains more CopperCopper	+385.3%
Contains more ZincZinc	+584.5%
Contains more PhosphorusPhosphorus	+468.5%
Contains less SodiumSodium	-99.5%
Contains more ManganeseManganese	+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.

Oats

Refried beans

Contains more Vitamin B1Vitamin B1	+903.9%
Contains more Vitamin B2Vitamin B2	+75.9%
Contains more Vitamin B3Vitamin B3	+161.9%
Contains more Vitamin B5Vitamin B5	+613.8%
Contains more Vitamin B6Vitamin B6	+15.5%
Contains more FolateFolate	+409.1%

Contains more Vitamin CVitamin C

+∞%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	4.916mg	0.289mg	201%
Phosphorus	523mg	92mg	62%
Vitamin B1	0.763mg	0.076mg	57%
Copper	0.626mg	0.129mg	55%
Iron	4.72mg	1.44mg	41%
Magnesium	177mg	35mg	34%
Zinc	3.97mg	0.58mg	31%
Fiber	10.6g	3.7g	28%
Protein	16.89g	4.98g	24%
Vitamin B5	1.349mg	0.189mg	23%
Histidine	0.405mg	153mg	22%
Carbs	66.27g	13.55g	18%
Sodium	2mg	370mg	16%
Calories	389kcal	90kcal	15%
Polyunsaturated fat	2.535g	0.543g	13%
Folate	56µg	11µg	11%
Selenium		5.8µg	11%
Fats	6.9g	2.01g	8%
Vitamin C	0mg	6mg	7%
Vitamin B2	0.139mg	0.079mg	5%
Choline		21.2mg	4%
Monounsaturated fat	2.178g	0.601g	4%
Vitamin B3	0.961mg	0.367mg	4%
Saturated fat	1.217g	0.631g	3%
Starch		7.43g	3%
Potassium	429mg	319mg	3%
Calcium	54mg	29mg	3%
Vitamin K		2.1µg	2%
Vitamin E		0.09mg	1%
Vitamin B6	0.119mg	0.103mg	1%
Net carbs	55.67g	9.85g	N/A
Sugar		0.54g	N/A
Trans fat		0.016g	N/A
Tryptophan	0.234mg	0.065mg	0%
Threonine	0.575mg	0.231mg	0%
Isoleucine	0.694mg	0.242mg	0%
Leucine	1.284mg	0.438mg	0%
Lysine	0.701mg	0.377mg	0%
Methionine	0.312mg	0.083mg	0%
Phenylalanine	0.895mg	0.297mg	0%
Valine	0.937mg	0.287mg	0%
Omega-3 - ALA		0.169g	N/A
Omega-3 - Eicosatrienoic acid		0.001g	N/A
Omega-6 - Eicosadienoic acid		0.008g	N/A
Omega-6 - Linoleic acid		0.36g	N/A