Refried beans vs. Buckwheat — In-Depth Nutrition Comparison
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Summary of differences between refried beans and buckwheat
- The amount of iron, potassium, vitamin C, and selenium in refried beans is higher than in buckwheat.
- Refried beans cover your daily need for sodium, 16% more than buckwheat.
- The amount of sodium in buckwheat is lower.
- Refried beans have a lower glycemic index. The glycemic index of refried beans is 38, while the glycemic index of buckwheat is 51.
These are the specific foods used in this comparison Refried beans, canned, traditional style (includes USDA commodity) and Buckwheat groats, roasted, cooked.
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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.
| Contains more CalciumCalcium | +314.3% |
| Contains more PotassiumPotassium | +262.5% |
| Contains more IronIron | +80% |
| Contains more PhosphorusPhosphorus | +31.4% |
| Contains more SeleniumSelenium | +163.6% |
| Contains more MagnesiumMagnesium | +45.7% |
| Contains more CopperCopper | +13.2% |
| Contains less SodiumSodium | -98.9% |
| Contains more ManganeseManganese | +39.4% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +90% |
| Contains more Vitamin B2Vitamin B2 | +102.6% |
| Contains more Vitamin B6Vitamin B6 | +33.8% |
| Contains more Vitamin B3Vitamin B3 | +156.1% |
| Contains more Vitamin B5Vitamin B5 | +89.9% |
| Contains more FolateFolate | +27.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.98 g
Fats:
2.01 g
Carbs:
13.55 g
Water:
77.75 g
Other:
1.71 g
Protein:
3.38 g
Fats:
0.62 g
Carbs:
19.94 g
Water:
75.63 g
Other:
0.43 g
| Contains more ProteinProtein | +47.3% |
| Contains more FatsFats | +224.2% |
| Contains more OtherOther | +297.7% |
| Contains more CarbsCarbs | +47.2% |
~equal in
Water
~75.63g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.631 g
Monounsaturated fat:
Mono. Fat
0.601 g
Polyunsaturated fat:
Poly. Fat
0.543 g
Saturated fat:
Sat. Fat
0.134 g
Monounsaturated fat:
Mono. Fat
0.188 g
Polyunsaturated fat:
Poly. Fat
0.188 g
| Contains more Mono. FatMonounsaturated fat | +219.7% |
| Contains more Poly. FatPolyunsaturated fat | +188.8% |
| Contains less Sat. FatSaturated fat | -78.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
7.43 g
Sucrose:
0.54 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0.4 g
Glucose:
0.2 g
Fructose:
0.1 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +35% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Histidine | 153mg | 0.079mg | 22% |
| Sodium | 370mg | 4mg | 16% |
| Iron | 1.44mg | 0.8mg | 8% |
| Vitamin C | 6mg | 0mg | 7% |
| Potassium | 319mg | 88mg | 7% |
| Selenium | 5.8µg | 2.2µg | 7% |
| Manganese | 0.289mg | 0.403mg | 5% |
| Vitamin B3 | 0.367mg | 0.94mg | 4% |
| Magnesium | 35mg | 51mg | 4% |
| Fiber | 3.7g | 2.7g | 4% |
| Vitamin B5 | 0.189mg | 0.359mg | 3% |
| Protein | 4.98g | 3.38g | 3% |
| Vitamin B2 | 0.079mg | 0.039mg | 3% |
| Vitamin B1 | 0.076mg | 0.04mg | 3% |
| Starch | 7.43g | 3% | |
| Phosphorus | 92mg | 70mg | 3% |
| Copper | 0.129mg | 0.146mg | 2% |
| Saturated fat | 0.631g | 0.134g | 2% |
| Polyunsaturated fat | 0.543g | 0.188g | 2% |
| Calcium | 29mg | 7mg | 2% |
| Carbs | 13.55g | 19.94g | 2% |
| Fats | 2.01g | 0.62g | 2% |
| Vitamin B6 | 0.103mg | 0.077mg | 2% |
| Monounsaturated fat | 0.601g | 0.188g | 1% |
| Folate | 11µg | 14µg | 1% |
| Calories | 90kcal | 92kcal | 0% |
| Net carbs | 9.85g | 17.24g | N/A |
| Sugar | 0.54g | 0.9g | N/A |
| Zinc | 0.58mg | 0.61mg | 0% |
| Vitamin E | 0.09mg | 0.09mg | 0% |
| Vitamin K | 2.1µg | 1.9µg | 0% |
| Trans fat | 0.016g | N/A | |
| Choline | 21.2mg | 20.1mg | 0% |
| Tryptophan | 0.065mg | 0.049mg | 0% |
| Threonine | 0.231mg | 0.129mg | 0% |
| Isoleucine | 0.242mg | 0.127mg | 0% |
| Leucine | 0.438mg | 0.212mg | 0% |
| Lysine | 0.377mg | 0.172mg | 0% |
| Methionine | 0.083mg | 0.044mg | 0% |
| Phenylalanine | 0.297mg | 0.133mg | 0% |
| Valine | 0.287mg | 0.173mg | 0% |
| Fructose | 0g | 0.1g | 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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
10%
8%
Minerals Daily Need Coverage Score
33%
24%
Comparison summary
Which food is lower in Sugar?
Refried beans is lower in Sugar (difference - 0.36g)
Which food is lower in glycemic index?
Refried beans is lower in glycemic index (difference - 13)
Which food is cheaper?
Refried beans is cheaper (difference - $2.4)
Which food contains less Sodium?
Buckwheat contains less Sodium (difference - 366mg)
Which food is lower in Saturated fat?
Buckwheat is lower in Saturated fat (difference - 0.497g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.
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.