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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
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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.
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 ~0µg
~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

All nutrients comparison - raw data values

Nutrient Refried beans Buckwheat 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

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

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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.