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  6. Refried beans vs. Groat

Refried beans vs. Groat — In-Depth Nutrition Comparison

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Differences between Refried beans and Groat

  • Refried beans contain less Copper, Magnesium, Manganese, Vitamin B3, Phosphorus, Vitamin B2, Fiber, Vitamin B5, and Zinc than Groat.
  • Groat's daily need coverage for Copper is 108% higher.
  • Groat contains 370 times less Sodium than Refried beans. Refried beans contain 370mg of Sodium, while Groat contains 1mg.

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

Infographic

Refried beans vs Groat 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.
Refried beans
Refried beans
1
:
9
Groat
Groat
Contains more Calcium +61.1%
Contains more Iron +52.8%
Contains more Magnesium +560%
Contains more Phosphorus +277.2%
Contains more Potassium +44.2%
Contains less Sodium -99.7%
Contains more Zinc +313.8%
Contains more Copper +752.7%
Contains more Manganese +349.8%
Contains more Selenium +43.1%
Refried beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 54% 25% 40% 29% 49% 16% 43% 38% 32%
Groat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 83% 166% 149% 41% 1% 66% 367% 170% 46%
Contains more Calcium +61.1%
Contains more Iron +52.8%
Contains more Magnesium +560%
Contains more Phosphorus +277.2%
Contains more Potassium +44.2%
Contains less Sodium -99.7%
Contains more Zinc +313.8%
Contains more Copper +752.7%
Contains more Manganese +349.8%
Contains more Selenium +43.1%

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.
Refried beans
Refried beans
3
:
6
Groat
Groat
Contains more Vitamin C +∞%
Contains more Vitamin B1 +32.9%
Contains more Vitamin B2 +438%
Contains more Vitamin B3 +1812.8%
Contains more Vitamin B5 +552.4%
Contains more Vitamin B6 +103.9%
Contains more Folate +172.7%
Refried beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 20% 19% 19% 7% 12% 24% 9% 0% 6%
Groat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 26% 99% 132% 74% 49% 23% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +32.9%
Contains more Vitamin B2 +438%
Contains more Vitamin B3 +1812.8%
Contains more Vitamin B5 +552.4%
Contains more Vitamin B6 +103.9%
Contains more Folate +172.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Refried beans
Refried beans
1
:
4
Groat
Groat
Contains more Water +697.4%
Contains more Protein +166.1%
Contains more Fats +69.2%
Contains more Carbs +427.7%
Contains more Other +22.8%
Refried beans
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
Groat
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 g
Contains more Water +697.4%
Contains more Protein +166.1%
Contains more Fats +69.2%
Contains more Carbs +427.7%
Contains more Other +22.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Refried beans
Refried beans
1
:
2
Groat
Groat
Contains less Saturated Fat -14.8%
Contains more Monounsaturated Fat +73%
Contains more Polyunsaturated fat +91.3%
Refried beans
36% 34% 31%
Saturated Fat: 0.631 g
Monounsaturated Fat: 0.601 g
Polyunsaturated fat: 0.543 g
Groat
26% 37% 37%
Saturated Fat: 0.741 g
Monounsaturated Fat: 1.04 g
Polyunsaturated fat: 1.039 g
Contains less Saturated Fat -14.8%
Contains more Monounsaturated Fat +73%
Contains more Polyunsaturated fat +91.3%

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 Groat
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Refried beans Groat Opinion
Net carbs 9.85g 61.5g Groat
Protein 4.98g 13.25g Groat
Fats 2.01g 3.4g Groat
Carbs 13.55g 71.5g Groat
Calories 90kcal 343kcal Groat
Starch 7.43g Refried beans
Sugar 0.54g Groat
Fiber 3.7g 10g Groat
Calcium 29mg 18mg Refried beans
Iron 1.44mg 2.2mg Groat
Magnesium 35mg 231mg Groat
Phosphorus 92mg 347mg Groat
Potassium 319mg 460mg Groat
Sodium 370mg 1mg Groat
Zinc 0.58mg 2.4mg Groat
Copper 0.129mg 1.1mg Groat
Manganese 0.289mg 1.3mg Groat
Selenium 5.8µg 8.3µg Groat
Vitamin E 0.09mg Refried beans
Vitamin C 6mg 0mg Refried beans
Vitamin B1 0.076mg 0.101mg Groat
Vitamin B2 0.079mg 0.425mg Groat
Vitamin B3 0.367mg 7.02mg Groat
Vitamin B5 0.189mg 1.233mg Groat
Vitamin B6 0.103mg 0.21mg Groat
Folate 11µg 30µg Groat
Vitamin K 2.1µg Refried beans
Tryptophan 0.065mg 0.192mg Groat
Threonine 0.231mg 0.506mg Groat
Isoleucine 0.242mg 0.498mg Groat
Leucine 0.438mg 0.832mg Groat
Lysine 0.377mg 0.672mg Groat
Methionine 0.083mg 0.172mg Groat
Phenylalanine 0.297mg 0.52mg Groat
Valine 0.287mg 0.678mg Groat
Histidine 153mg 0.309mg Refried beans
Trans Fat 0.016g Groat
Saturated Fat 0.631g 0.741g Refried beans
Monounsaturated Fat 0.601g 1.04g Groat
Polyunsaturated fat 0.543g 1.039g Groat
Omega-6 - Eicosadienoic acid 0.008g Refried beans
Omega-6 - Linoleic acid 0.36g Refried beans
Omega-3 - ALA 0.169g Refried beans
Omega-3 - Eicosatrienoic acid 0.001g Refried beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Refried beans Groat
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
33%
Groat
Minerals Daily Need Coverage Score
33%
Refried beans
109%
Groat

Comparison summary

Which food is lower in Saturated Fat?
Refried beans
Refried beans is lower in Saturated Fat (difference - 0.11g)
Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 16)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $2.6)
Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 0.54g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 369mg)
Which food is richer in minerals?
Groat
Groat is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.