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Refried beans vs Groat - In-Depth Nutrition Comparison

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Summary of differences between Refried beans and Groat

  • Refried beans have more Iron, Potassium and Selenium, while Groat have more Vitamin C.
  • Refried beans covers your daily need of Sodium 16% more than Groat.
  • Refried beans contain 4 times more Calcium than Groat. While Refried beans contain 29mg of Calcium, Groat contains only 7mg.
  • The amount of Sodium in Groat is lower.

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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Refried beans vs Groat 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
:
4
Groat
Contains more Iron +80%
Contains more Calcium +314.3%
Contains more Potassium +262.5%
Contains more Phosphorus +31.4%
Contains more Magnesium +45.7%
Contains more Copper +13.2%
Contains less Sodium -98.9%
Equal in Zinc - 0.61
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 54% 9% 29% 25% 43% 16% 40% 49%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 3% 8% 37% 49% 17% 30% 1%
Contains more Iron +80%
Contains more Calcium +314.3%
Contains more Potassium +262.5%
Contains more Phosphorus +31.4%
Contains more Magnesium +45.7%
Contains more Copper +13.2%
Contains less Sodium -98.9%
Equal in Zinc - 0.61

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
:
3
Groat
Contains more Vitamin C +∞%
Contains more Vitamin B1 +90%
Contains more Vitamin B2 +102.6%
Contains more Vitamin B6 +33.8%
Contains more Vitamin K +10.5%
Contains more Vitamin B3 +156.1%
Contains more Vitamin B5 +89.9%
Contains more Folate +27.3%
Equal in Vitamin E - 0.09
Equal in Vitamin K - 1.9
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%
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% 2% 0% 10% 9% 18% 22% 18% 0% 5% 11%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +90%
Contains more Vitamin B2 +102.6%
Contains more Vitamin B6 +33.8%
Contains more Vitamin K +10.5%
Contains more Vitamin B3 +156.1%
Contains more Vitamin B5 +89.9%
Contains more Folate +27.3%
Equal in Vitamin E - 0.09
Equal in Vitamin K - 1.9

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
10
Refried beans
8
Groat
Mineral Summary Score
33
Refried beans
22
Groat

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 the food
Protein
30%
Refried beans
20%
Groat
Carbohydrates
14%
Refried beans
20%
Groat
Fats
9%
Refried beans
3%
Groat

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Refried beans Groat
Lower in Sugars 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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Refried beans Groat
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 contains less Sugars?
Refried beans
Refried beans contains less Sugars (difference - 0.36g)
Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 7)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $2.4)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 366mg)
Which food is lower in Saturated Fat?
Groat
Groat 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 definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Refried beans Groat Opinion
Calories 90 92 Groat
Protein 4.98 3.38 Refried beans
Fats 2.01 0.62 Refried beans
Vitamin C 6 0 Refried beans
Carbs 13.55 19.94 Groat
Cholesterol 0 0
Vitamin D 0 0
Iron 1.44 0.8 Refried beans
Calcium 29 7 Refried beans
Potassium 319 88 Refried beans
Magnesium 35 51 Groat
Sugars 0.54 0.9 Refried beans
Fiber 3.7 2.7 Refried beans
Copper 0.129 0.146 Groat
Zinc 0.58 0.61 Groat
Starch 7.43 Refried beans
Phosphorus 92 70 Refried beans
Sodium 370 4 Groat
Vitamin A 0 0
Vitamin E 0.09 0.09
Vitamin D 0 0
Vitamin B1 0.076 0.04 Refried beans
Vitamin B2 0.079 0.039 Refried beans
Vitamin B3 0.367 0.94 Groat
Vitamin B5 0.189 0.359 Groat
Vitamin B6 0.103 0.077 Refried beans
Vitamin B12 0 0
Vitamin K 2.1 1.9 Refried beans
Folate 11 14 Groat
Trans Fat 0.016 Groat
Saturated Fat 0.631 0.134 Groat
Monounsaturated Fat 0.601 0.188 Refried beans
Polyunsaturated fat 0.543 0.188 Refried beans
Tryptophan 0.065 0.049 Refried beans
Threonine 0.231 0.129 Refried beans
Isoleucine 0.242 0.127 Refried beans
Leucine 0.438 0.212 Refried beans
Lysine 0.377 0.172 Refried beans
Methionine 0.083 0.044 Refried beans
Phenylalanine 0.297 0.133 Refried beans
Valine 0.287 0.173 Refried beans
Histidine 153 0.079 Refried beans
Fructose 0 0.1 Groat

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 of the foods presented on this page can be found below.

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