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  6. Refried beans vs. Wheat Bread

Refried beans vs. Wheat Bread — In-Depth Nutrition Comparison

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How are Refried beans and Wheat Bread different?

  • Wheat Bread is higher than Refried beans in Selenium, Manganese, Vitamin B3, Iron, Vitamin B1, Vitamin B2, Folate, Phosphorus, and Calcium.
  • Wheat Bread covers your daily need of Selenium 50% more than Refried beans.

Refried beans, canned, traditional style (includes USDA commodity) and Bread, wheat, toasted types were used in this article.

Infographic

Refried beans vs Wheat Bread 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
2
:
8
Wheat Bread
Wheat Bread
Contains more Potassium +43%
Contains less Sodium -38.4%
Contains more Calcium +469%
Contains more Iron +184%
Contains more Magnesium +68.6%
Contains more Phosphorus +104.3%
Contains more Zinc +153.4%
Contains more Copper +53.5%
Contains more Manganese +376.5%
Contains more Selenium +475.9%
Refried beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 54% 25% 40% 29% 49% 16% 43% 38% 32%
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Contains more Potassium +43%
Contains less Sodium -38.4%
Contains more Calcium +469%
Contains more Iron +184%
Contains more Magnesium +68.6%
Contains more Phosphorus +104.3%
Contains more Zinc +153.4%
Contains more Copper +53.5%
Contains more Manganese +376.5%
Contains more Selenium +475.9%

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
1
:
8
Wheat Bread
Wheat Bread
Contains more Vitamin C +2900%
Contains more Vitamin E +166.7%
Contains more Vitamin B1 +477.6%
Contains more Vitamin B2 +383.5%
Contains more Vitamin B3 +1603%
Contains more Vitamin B5 +141.3%
Contains more Vitamin B6 +48.5%
Contains more Folate +681.8%
Contains more Vitamin K +171.4%
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%
Wheat Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
Contains more Vitamin C +2900%
Contains more Vitamin E +166.7%
Contains more Vitamin B1 +477.6%
Contains more Vitamin B2 +383.5%
Contains more Vitamin B3 +1603%
Contains more Vitamin B5 +141.3%
Contains more Vitamin B6 +48.5%
Contains more Folate +681.8%
Contains more Vitamin K +171.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Refried beans
Refried beans
1
:
4
Wheat Bread
Wheat Bread
Contains more Water +220.9%
Contains more Protein +160.2%
Contains more Fats +112.4%
Contains more Carbs +311.6%
Contains more Other +62%
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
Wheat Bread
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more Water +220.9%
Contains more Protein +160.2%
Contains more Fats +112.4%
Contains more Carbs +311.6%
Contains more Other +62%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Refried beans
Refried beans
1
:
2
Wheat Bread
Wheat Bread
Contains less Saturated Fat -36.2%
Contains more Monounsaturated Fat +69.6%
Contains more Polyunsaturated fat +216.8%
Refried beans
36% 34% 31%
Saturated Fat: 0.631 g
Monounsaturated Fat: 0.601 g
Polyunsaturated fat: 0.543 g
Wheat Bread
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Contains less Saturated Fat -36.2%
Contains more Monounsaturated Fat +69.6%
Contains more Polyunsaturated fat +216.8%

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

All nutrients comparison - raw data values

Nutrient Refried beans Wheat Bread Opinion
Net carbs 9.85g 51.07g Wheat Bread
Protein 4.98g 12.96g Wheat Bread
Fats 2.01g 4.27g Wheat Bread
Carbs 13.55g 55.77g Wheat Bread
Calories 90kcal 313kcal Wheat Bread
Starch 7.43g Refried beans
Sugar 0.54g 6.42g Refried beans
Fiber 3.7g 4.7g Wheat Bread
Calcium 29mg 165mg Wheat Bread
Iron 1.44mg 4.09mg Wheat Bread
Magnesium 35mg 59mg Wheat Bread
Phosphorus 92mg 188mg Wheat Bread
Potassium 319mg 223mg Refried beans
Sodium 370mg 601mg Refried beans
Zinc 0.58mg 1.47mg Wheat Bread
Copper 0.129mg 0.198mg Wheat Bread
Manganese 0.289mg 1.377mg Wheat Bread
Selenium 5.8µg 33.4µg Wheat Bread
Vitamin E 0.09mg 0.24mg Wheat Bread
Vitamin C 6mg 0.2mg Refried beans
Vitamin B1 0.076mg 0.439mg Wheat Bread
Vitamin B2 0.079mg 0.382mg Wheat Bread
Vitamin B3 0.367mg 6.25mg Wheat Bread
Vitamin B5 0.189mg 0.456mg Wheat Bread
Vitamin B6 0.103mg 0.153mg Wheat Bread
Folate 11µg 86µg Wheat Bread
Vitamin K 2.1µg 5.7µg Wheat Bread
Tryptophan 0.065mg 0.092mg Wheat Bread
Threonine 0.231mg 0.299mg Wheat Bread
Isoleucine 0.242mg 0.258mg Wheat Bread
Leucine 0.438mg 0.461mg Wheat Bread
Lysine 0.377mg 0.215mg Refried beans
Methionine 0.083mg 0.105mg Wheat Bread
Phenylalanine 0.297mg 0.315mg Wheat Bread
Valine 0.287mg 0.31mg Wheat Bread
Histidine 153mg 0.15mg Refried beans
Trans Fat 0.016g Wheat Bread
Saturated Fat 0.631g 0.989g Refried beans
Monounsaturated Fat 0.601g 1.019g Wheat Bread
Polyunsaturated fat 0.543g 1.72g Wheat Bread
Omega-6 - Eicosadienoic acid 0.008g 0g Refried beans
Omega-6 - Linoleic acid 0.36g Refried beans
Omega-3 - ALA 0.169g 0.161g 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 Wheat Bread
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
38%
Wheat Bread
Minerals Daily Need Coverage Score
33%
Refried beans
89%
Wheat Bread

Comparison summary

Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is richer in vitamins?
Wheat Bread
Wheat Bread is relatively richer in vitamins
Which food is lower in Sugar?
Refried beans
Refried beans is lower in Sugar (difference - 5.88g)
Which food contains less Sodium?
Refried beans
Refried beans contains less Sodium (difference - 231mg)
Which food is lower in Saturated Fat?
Refried beans
Refried beans is lower in Saturated Fat (difference - 0.358g)
Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 22)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $0.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.