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  6. Refried beans vs. Flour

Refried beans vs. Flour — In-Depth Nutrition Comparison

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The main differences between Refried beans and Flour

  • Refried beans have more Vitamin C, and Potassium, however, Flour have more Vitamin B1, Selenium, Folate, Iron, Vitamin B3, Vitamin B2, and Manganese.
  • Daily need coverage for Vitamin B1 from Flour is 59% higher.
  • Flour is lower in Sodium.

Food types used in this article are Refried beans, canned, traditional style (includes USDA commodity) and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Refried beans vs Flour 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
3
:
7
Flour
Flour
Contains more Calcium +93.3%
Contains more Magnesium +59.1%
Contains more Potassium +198.1%
Contains more Iron +222.2%
Contains more Phosphorus +17.4%
Contains less Sodium -99.5%
Contains more Zinc +20.7%
Contains more Copper +11.6%
Contains more Manganese +136%
Contains more Selenium +484.5%
Refried beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 54% 25% 40% 29% 49% 16% 43% 38% 32%
Flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Contains more Calcium +93.3%
Contains more Magnesium +59.1%
Contains more Potassium +198.1%
Contains more Iron +222.2%
Contains more Phosphorus +17.4%
Contains less Sodium -99.5%
Contains more Zinc +20.7%
Contains more Copper +11.6%
Contains more Manganese +136%
Contains more Selenium +484.5%

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
4
:
5
Flour
Flour
Contains more Vitamin E +50%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +134.1%
Contains more Vitamin K +600%
Contains more Vitamin B1 +932.9%
Contains more Vitamin B2 +525.3%
Contains more Vitamin B3 +1508.7%
Contains more Vitamin B5 +131.7%
Contains more Folate +1563.6%
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%
Flour
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% 0% 197% 114% 111% 27% 11% 138% 0% 1%
Contains more Vitamin E +50%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +134.1%
Contains more Vitamin K +600%
Contains more Vitamin B1 +932.9%
Contains more Vitamin B2 +525.3%
Contains more Vitamin B3 +1508.7%
Contains more Vitamin B5 +131.7%
Contains more Folate +1563.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Refried beans
Refried beans
3
:
2
Flour
Flour
Contains more Fats +105.1%
Contains more Water +552.3%
Contains more Other +271.7%
Contains more Protein +107.4%
Contains more Carbs +463.2%
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
Flour
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more Fats +105.1%
Contains more Water +552.3%
Contains more Other +271.7%
Contains more Protein +107.4%
Contains more Carbs +463.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Refried beans
Refried beans
2
:
1
Flour
Flour
Contains more Monounsaturated Fat +590.8%
Contains more Polyunsaturated fat +31.5%
Contains less Saturated Fat -75.4%
Refried beans
36% 34% 31%
Saturated Fat: 0.631 g
Monounsaturated Fat: 0.601 g
Polyunsaturated fat: 0.543 g
Flour
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Contains more Monounsaturated Fat +590.8%
Contains more Polyunsaturated fat +31.5%
Contains less Saturated Fat -75.4%

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

All nutrients comparison - raw data values

Nutrient Refried beans Flour Opinion
Net carbs 9.85g 73.61g Flour
Protein 4.98g 10.33g Flour
Fats 2.01g 0.98g Refried beans
Carbs 13.55g 76.31g Flour
Calories 90kcal 364kcal Flour
Starch 7.43g Refried beans
Sugar 0.54g 0.27g Flour
Fiber 3.7g 2.7g Refried beans
Calcium 29mg 15mg Refried beans
Iron 1.44mg 4.64mg Flour
Magnesium 35mg 22mg Refried beans
Phosphorus 92mg 108mg Flour
Potassium 319mg 107mg Refried beans
Sodium 370mg 2mg Flour
Zinc 0.58mg 0.7mg Flour
Copper 0.129mg 0.144mg Flour
Manganese 0.289mg 0.682mg Flour
Selenium 5.8µg 33.9µg Flour
Vitamin E 0.09mg 0.06mg Refried beans
Vitamin C 6mg 0mg Refried beans
Vitamin B1 0.076mg 0.785mg Flour
Vitamin B2 0.079mg 0.494mg Flour
Vitamin B3 0.367mg 5.904mg Flour
Vitamin B5 0.189mg 0.438mg Flour
Vitamin B6 0.103mg 0.044mg Refried beans
Folate 11µg 183µg Flour
Vitamin K 2.1µg 0.3µg Refried beans
Tryptophan 0.065mg 0.127mg Flour
Threonine 0.231mg 0.281mg Flour
Isoleucine 0.242mg 0.357mg Flour
Leucine 0.438mg 0.71mg Flour
Lysine 0.377mg 0.228mg Refried beans
Methionine 0.083mg 0.183mg Flour
Phenylalanine 0.297mg 0.52mg Flour
Valine 0.287mg 0.415mg Flour
Histidine 153mg 0.23mg Refried beans
Trans Fat 0.016g Flour
Saturated Fat 0.631g 0.155g Flour
Monounsaturated Fat 0.601g 0.087g Refried beans
Polyunsaturated fat 0.543g 0.413g Refried beans
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 Flour
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
50%
Flour
Minerals Daily Need Coverage Score
33%
Refried beans
59%
Flour

Comparison summary

Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 34)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $1)
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 0.27g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 368mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 0.476g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.
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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.