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  6. Refried beans vs. Buckwheat

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.

Infographic

Refried beans vs Buckwheat 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
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%
~equal in Zinc ~0.61mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
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%
~equal in Vitamin A ~0IU
~equal in Vitamin E ~0.09mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~1.9µg
~equal in Choline ~20.1mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
3% 20% 76%
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
36% 34% 31%
Saturated Fat: Sat. Fat 0.631 g
Monounsaturated Fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
26% 37% 37%
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
93% 7%
Starch: 7.43 g
Sucrose: 0.54 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
57% 29% 14%
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.
Refried beans Buckwheat
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Refried beans Buckwheat Opinion
Calories 90kcal 92kcal Buckwheat
Protein 4.98g 3.38g Refried beans
Fats 2.01g 0.62g Refried beans
Vitamin C 6mg 0mg Refried beans
Net carbs 9.85g 17.24g Buckwheat
Carbs 13.55g 19.94g Buckwheat
Magnesium 35mg 51mg Buckwheat
Calcium 29mg 7mg Refried beans
Potassium 319mg 88mg Refried beans
Iron 1.44mg 0.8mg Refried beans
Sugar 0.54g 0.9g Refried beans
Fiber 3.7g 2.7g Refried beans
Copper 0.129mg 0.146mg Buckwheat
Zinc 0.58mg 0.61mg Buckwheat
Starch 7.43g Refried beans
Phosphorus 92mg 70mg Refried beans
Sodium 370mg 4mg Buckwheat
Vitamin E 0.09mg 0.09mg
Manganese 0.289mg 0.403mg Buckwheat
Selenium 5.8µg 2.2µg Refried beans
Vitamin B1 0.076mg 0.04mg Refried beans
Vitamin B2 0.079mg 0.039mg Refried beans
Vitamin B3 0.367mg 0.94mg Buckwheat
Vitamin B5 0.189mg 0.359mg Buckwheat
Vitamin B6 0.103mg 0.077mg Refried beans
Vitamin K 2.1µg 1.9µg Refried beans
Folate 11µg 14µg Buckwheat
Trans Fat 0.016g Buckwheat
Choline 21.2mg 20.1mg Refried beans
Saturated Fat 0.631g 0.134g Buckwheat
Monounsaturated Fat 0.601g 0.188g Refried beans
Polyunsaturated fat 0.543g 0.188g Refried beans
Tryptophan 0.065mg 0.049mg Refried beans
Threonine 0.231mg 0.129mg Refried beans
Isoleucine 0.242mg 0.127mg Refried beans
Leucine 0.438mg 0.212mg Refried beans
Lysine 0.377mg 0.172mg Refried beans
Methionine 0.083mg 0.044mg Refried beans
Phenylalanine 0.297mg 0.133mg Refried beans
Valine 0.287mg 0.173mg Refried beans
Histidine 153mg 0.079mg Refried beans
Fructose 0g 0.1g Buckwheat
Omega-3 - ALA 0.169g Refried beans
Omega-3 - Eicosatrienoic acid 0.001g Refried beans
Omega-6 - Eicosadienoic acid 0.008g Refried beans
Omega-6 - Linoleic acid 0.36g Refried beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Refried beans Buckwheat
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
10%
Refried beans
8%
Buckwheat
Minerals Daily Need Coverage Score
33%
Refried beans
24%
Buckwheat

Comparison summary

Which food is lower in Sugar?
Refried beans
Refried beans is lower in Sugar (difference - 0.36g)
Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 13)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $2.4)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 366mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 0.497g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.

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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/nutrients
  2. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.