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Apple vs. Refried beans — In-Depth Nutrition Comparison

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What are the main differences between apples and refried beans?

  • Apples have less iron, phosphorus, copper, manganese, selenium, magnesium, potassium, and fiber than refried beans.
  • Refried beans' daily need coverage for iron is 17% higher.
  • Apples contain less sodium.

We used Apples, raw, with skin and Refried beans, canned, traditional style (includes USDA commodity) types in this comparison.

Infographic

Apple vs Refried beans 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.
Apple
Apple
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 1.8% 9.4% 4.5% 9% 1.1% 4.7% 0.13% 4.6% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
Contains less SodiumSodium -99.7%
Contains more MagnesiumMagnesium +600%
Contains more CalciumCalcium +383.3%
Contains more PotassiumPotassium +198.1%
Contains more IronIron +1100%
Contains more CopperCopper +377.8%
Contains more ZincZinc +1350%
Contains more PhosphorusPhosphorus +736.4%
Contains more ManganeseManganese +725.7%
Contains more SeleniumSelenium +∞%

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.
Apple
Apple
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 15% 1% 3.6% 0% 4.3% 6% 1.7% 3.7% 9.5% 0% 5.5% 2.3% 1.9%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin CVitamin C +30.4%
Contains more Vitamin B1Vitamin B1 +347.1%
Contains more Vitamin B2Vitamin B2 +203.8%
Contains more Vitamin B3Vitamin B3 +303.3%
Contains more Vitamin B5Vitamin B5 +209.8%
Contains more Vitamin B6Vitamin B6 +151.2%
Contains more FolateFolate +266.7%
Contains more CholineCholine +523.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~2.1µg

All nutrients comparison - raw data values

Nutrient Apple Refried beans DV% diff.
Histidine 0.005mg 153mg 22%
Iron 0.12mg 1.44mg 17%
Sodium 1mg 370mg 16%
Phosphorus 11mg 92mg 12%
Copper 0.027mg 0.129mg 11%
Selenium 0µg 5.8µg 11%
Manganese 0.035mg 0.289mg 11%
Protein 0.26g 4.98g 9%
Magnesium 5mg 35mg 7%
Fructose 5.9g 0g 7%
Potassium 107mg 319mg 6%
Fiber 2.4g 3.7g 5%
Zinc 0.04mg 0.58mg 5%
Vitamin B6 0.041mg 0.103mg 5%
Vitamin B1 0.017mg 0.076mg 5%
Vitamin B2 0.026mg 0.079mg 4%
Saturated fat 0.028g 0.631g 3%
Choline 3.4mg 21.2mg 3%
Vitamin B5 0.061mg 0.189mg 3%
Starch 0.05g 7.43g 3%
Polyunsaturated fat 0.051g 0.543g 3%
Fats 0.17g 2.01g 3%
Folate 3µg 11µg 2%
Calories 52kcal 90kcal 2%
Vitamin B3 0.091mg 0.367mg 2%
Vitamin C 4.6mg 6mg 2%
Calcium 6mg 29mg 2%
Vitamin E 0.18mg 0.09mg 1%
Monounsaturated fat 0.007g 0.601g 1%
Net carbs 11.41g 9.85g N/A
Carbs 13.81g 13.55g 0%
Sugar 10.39g 0.54g N/A
Vitamin A 3µg 0µg 0%
Vitamin K 2.2µg 2.1µg 0%
Trans fat 0g 0.016g N/A
Tryptophan 0.001mg 0.065mg 0%
Threonine 0.006mg 0.231mg 0%
Isoleucine 0.006mg 0.242mg 0%
Leucine 0.013mg 0.438mg 0%
Lysine 0.012mg 0.377mg 0%
Methionine 0.001mg 0.083mg 0%
Phenylalanine 0.006mg 0.297mg 0%
Valine 0.012mg 0.287mg 0%
Omega-3 - ALA 0.169g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 0.36g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Apple
Apple
2
14% 86%
Protein: 0.26 g
Fats: 0.17 g
Carbs: 13.81 g
Water: 85.56 g
Other: 0.2 g
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
Contains more ProteinProtein +1815.4%
Contains more FatsFats +1082.4%
Contains more OtherOther +755%
~equal in Carbs ~13.55g
~equal in Water ~77.75g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Apple
Apple
1
33% 8% 59%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.051 g
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
Contains less Sat. FatSaturated fat -95.6%
Contains more Mono. FatMonounsaturated fat +8485.7%
Contains more Poly. FatPolyunsaturated fat +964.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Apple
Apple
3
20% 23% 56%
Starch: 0.05 g
Sucrose: 2.07 g
Glucose: 2.43 g
Fructose: 5.9 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
93% 7%
Starch: 7.43 g
Sucrose: 0.54 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +283.3%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more StarchStarch +14760%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/nutrients
  2. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.