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Refried beans vs Oatmeal - In-Depth Nutrition Comparison

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What are the main differences between Refried beans and Oatmeal?

  • Refried beans are richer in Fiber, yet Oatmeal is richer in Iron, Vitamin B3, Vitamin B1, Vitamin A RAE, Vitamin B6, Manganese, Vitamin B2, and Folate.
  • Oatmeal's daily need coverage for Iron is 57% higher.
  • Refried beans have 8 times more Sodium than Oatmeal. Refried beans have 370mg of Sodium, while Oatmeal has 49mg.

We used Refried beans, canned, traditional style (includes USDA commodity) and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) types in this comparison.

Infographic

Refried beans vs Oatmeal 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
Contains more Magnesium +34.6%
Contains more Phosphorus +19.5%
Contains more Potassium +423%
Contains more Copper +95.5%
Contains more Calcium +175.9%
Contains more Iron +313.9%
Contains less Sodium -86.8%
Equal in Zinc - 0.62
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 54% 25% 40% 29% 49% 16% 43%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 224% 19% 33% 6% 7% 17% 22%
Contains more Magnesium +34.6%
Contains more Phosphorus +19.5%
Contains more Potassium +423%
Contains more Copper +95.5%
Contains more Calcium +175.9%
Contains more Iron +313.9%
Contains less Sodium -86.8%
Equal in Zinc - 0.62

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
:
Contains more Vitamin E +28.6%
Contains more Vitamin C +∞%
Contains more Vitamin K +425%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +242.1%
Contains more Vitamin B2 +172.2%
Contains more Vitamin B3 +724.3%
Contains more Vitamin B5 +67.7%
Contains more Vitamin B6 +181.6%
Contains more Folate +300%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
Contains more Vitamin E +28.6%
Contains more Vitamin C +∞%
Contains more Vitamin K +425%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +242.1%
Contains more Vitamin B2 +172.2%
Contains more Vitamin B3 +724.3%
Contains more Vitamin B5 +67.7%
Contains more Vitamin B6 +181.6%
Contains more Folate +300%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Refried beans Oatmeal
Lower in glycemic index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Refried beans Oatmeal Opinion
Net carbs 9.85g 9.97g Oatmeal
Protein 4.98g 2.37g Refried beans
Fats 2.01g 1.36g Refried beans
Carbs 13.55g 11.67g Refried beans
Calories 90kcal 68kcal Refried beans
Starch 7.43g 10.37g Oatmeal
Fructose 0g 0g
Sugar 0.54g 0.46g Oatmeal
Fiber 3.7g 1.7g Refried beans
Calcium 29mg 80mg Oatmeal
Iron 1.44mg 5.96mg Oatmeal
Magnesium 35mg 26mg Refried beans
Phosphorus 92mg 77mg Refried beans
Potassium 319mg 61mg Refried beans
Sodium 370mg 49mg Oatmeal
Zinc 0.58mg 0.62mg Oatmeal
Copper 0.129mg 0.066mg Refried beans
Vitamin A 0IU 433IU Oatmeal
Vitamin E 0.09mg 0.07mg Refried beans
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6mg 0mg Refried beans
Vitamin B1 0.076mg 0.26mg Oatmeal
Vitamin B2 0.079mg 0.215mg Oatmeal
Vitamin B3 0.367mg 3.025mg Oatmeal
Vitamin B5 0.189mg 0.317mg Oatmeal
Vitamin B6 0.103mg 0.29mg Oatmeal
Folate 11µg 44µg Oatmeal
Vitamin B12 0µg 0µg
Vitamin K 2.1µg 0.4µg Refried beans
Tryptophan 0.065mg 0.04mg Refried beans
Threonine 0.231mg 0.083mg Refried beans
Isoleucine 0.242mg 0.105mg Refried beans
Leucine 0.438mg 0.2mg Refried beans
Lysine 0.377mg 0.135mg Refried beans
Methionine 0.083mg 0.04mg Refried beans
Phenylalanine 0.297mg 0.13mg Refried beans
Valine 0.287mg 0.151mg Refried beans
Histidine 153mg 0.057mg Refried beans
Cholesterol 0mg 0mg
Trans Fat 0.016g 0.003g Oatmeal
Saturated Fat 0.631g 0.226g Oatmeal
Monounsaturated Fat 0.601g 0.391g Refried beans
Polyunsaturated fat 0.543g 0.426g Refried beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Refried beans Oatmeal
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
10
Refried beans
27
Oatmeal
Mineral Summary Score
33
Refried beans
44
Oatmeal

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 food.
Protein
30%
Refried beans
14%
Oatmeal
Carbohydrates
14%
Refried beans
12%
Oatmeal
Fats
9%
Refried beans
6%
Oatmeal

Comparison summary

Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 41)
Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 0.08g)
Which food contains less Sodium?
Oatmeal
Oatmeal contains less Sodium (difference - 321mg)
Which food is lower in Saturated Fat?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 0.405g)
Which food is richer in vitamins?
Oatmeal
Oatmeal is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.

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 to 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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.