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Seed vs Refried beans - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Seed
Seed contains less Sugars (difference - 0.54g)
Which food contains less Sodium?
Seed
Seed contains less Sodium (difference - 354mg)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 24)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food is lower in Saturated Fat?
Refried beans
Refried beans is lower in Saturated Fat (difference - 2.699g)
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 vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

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.
Seed Refried beans
Lower in Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

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

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
25
Seed
8
Refried beans
Mineral Summary Score
137
Seed
24
Refried beans

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
Seed
8
:
Contains more Iron +436.1%
Contains more Calcium +2075.9%
Contains more Potassium +27.6%
Contains more Magnesium +857.1%
Contains more Copper +616.3%
Contains more Zinc +689.7%
Contains more Phosphorus +834.8%
Contains less Sodium -95.7%
Contains more Iron +436.1%
Contains more Calcium +2075.9%
Contains more Potassium +27.6%
Contains more Magnesium +857.1%
Contains more Copper +616.3%
Contains more Zinc +689.7%
Contains more Phosphorus +834.8%
Contains less Sodium -95.7%

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
Seed
5
:
Contains more Vitamin A +∞%
Contains more Vitamin E +455.6%
Contains more Vitamin B1 +715.8%
Contains more Vitamin B2 +115.2%
Contains more Vitamin B3 +2306%
Contains more Vitamin C +275%
Contains more Vitamin A +∞%
Contains more Vitamin E +455.6%
Contains more Vitamin B1 +715.8%
Contains more Vitamin B2 +115.2%
Contains more Vitamin B3 +2306%
Contains more Vitamin C +275%

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
99%
Seed
30%
Refried beans
Carbohydrates
42%
Seed
14%
Refried beans
Fats
142%
Seed
9%
Refried beans

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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 Seed Refried beans Opinion
Calories 486 90 Seed
Protein 16.54 4.98 Seed
Fats 30.74 2.01 Seed
Vitamin C 1.6 6 Refried beans
Carbs 42.12 13.55 Seed
Cholesterol 0 0
Vitamin D 0 Refried beans
Iron 7.72 1.44 Seed
Calcium 631 29 Seed
Potassium 407 319 Seed
Magnesium 335 35 Seed
Sugars 0.54 Refried beans
Fiber 34.4 3.7 Seed
Copper 0.924 0.129 Seed
Zinc 4.58 0.58 Seed
Starch 7.43 Refried beans
Phosphorus 860 92 Seed
Sodium 16 370 Seed
Vitamin A 54 0 Seed
Vitamin E 0.5 0.09 Seed
Vitamin D 0 Refried beans
Vitamin B1 0.62 0.076 Seed
Vitamin B2 0.17 0.079 Seed
Vitamin B3 8.83 0.367 Seed
Vitamin B5 0.189 Refried beans
Vitamin B6 0.103 Refried beans
Vitamin B12 0 0
Vitamin K 2.1 Refried beans
Folic acid (B9) 0 Refried beans
Trans Fat 0.14 0.016 Refried beans
Saturated Fat 3.33 0.631 Refried beans
Monounsaturated Fat 2.309 0.601 Seed
Polyunsaturated fat 23.665 0.543 Seed
Tryptophan 0.436 0.065 Seed
Threonine 0.709 0.231 Seed
Isoleucine 0.801 0.242 Seed
Leucine 1.371 0.438 Seed
Lysine 0.97 0.377 Seed
Methionine 0.588 0.083 Seed
Phenylalanine 1.016 0.297 Seed
Valine 0.95 0.287 Seed
Histidine 0.531 153 Refried beans
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.