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Avocado vs. Refried beans — In-Depth Nutrition Comparison

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Significant differences between avocadoes and refried beans

  • Avocadoes have more vitamin B5, folate, vitamin K, vitamin E, fiber, vitamin B6, and vitamin B3; however, refried beans are richer in iron and selenium.
  • Avocadoes cover your daily vitamin B5 needs 24% more than refried beans.
  • Refried beans have 23 times less vitamin E than avocadoes. Avocadoes have 2.07mg of vitamin E, while refried beans have 0.09mg.
  • Avocadoes contain less sodium.

Specific food types used in this comparison are Avocados, raw, all commercial varieties and Refried beans, canned, traditional style (includes USDA commodity).

Infographic

Avocado vs Refried beans 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
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 more PotassiumPotassium +52%
Contains more CopperCopper +47.3%
Contains less SodiumSodium -98.1%
Contains more MagnesiumMagnesium +20.7%
Contains more CalciumCalcium +141.7%
Contains more IronIron +161.8%
Contains more PhosphorusPhosphorus +76.9%
Contains more ManganeseManganese +103.5%
Contains more SeleniumSelenium +1350%
~equal in Zinc ~0.58mg

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.
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 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
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 CVitamin C +66.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2200%
Contains more Vitamin B2Vitamin B2 +64.6%
Contains more Vitamin B3Vitamin B3 +373.6%
Contains more Vitamin B5Vitamin B5 +634.9%
Contains more Vitamin B6Vitamin B6 +149.5%
Contains more Vitamin KVitamin K +900%
Contains more FolateFolate +636.4%
Contains more Vitamin B1Vitamin B1 +13.4%
Contains more CholineCholine +49.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 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 FatsFats +629.4%
Contains more ProteinProtein +149%
Contains more CarbsCarbs +58.9%
~equal in Water ~77.75g
~equal in Other ~1.71g

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 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 more Mono. FatMonounsaturated fat +1530.4%
Contains more Poly. FatPolyunsaturated fat +234.4%
Contains less Sat. FatSaturated fat -70.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
14% 8% 49% 16% 13%
Starch: 0.11 g
Sucrose: 0.06 g
Glucose: 0.37 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 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 GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +6654.5%
Contains more SucroseSucrose +800%
~equal in Lactose ~0g
~equal in Maltose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Avocado Refried beans
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Avocado Refried beans DV% diff.
Vitamin B5 1.389mg 0.189mg 24%
Monounsaturated fat 9.799g 0.601g 23%
Histidine 0.049mg 153mg 22%
Fats 14.66g 2.01g 19%
Folate 81µg 11µg 18%
Sodium 7mg 370mg 16%
Vitamin K 21µg 2.1µg 16%
Vitamin E 2.07mg 0.09mg 13%
Vitamin B6 0.257mg 0.103mg 12%
Fiber 6.7g 3.7g 12%
Iron 0.55mg 1.44mg 11%
Selenium 0.4µg 5.8µg 10%
Vitamin B3 1.738mg 0.367mg 9%
Polyunsaturated fat 1.816g 0.543g 8%
Saturated fat 2.126g 0.631g 7%
Copper 0.19mg 0.129mg 7%
Protein 2g 4.98g 6%
Phosphorus 52mg 92mg 6%
Manganese 0.142mg 0.289mg 6%
Potassium 485mg 319mg 5%
Vitamin B2 0.13mg 0.079mg 4%
Calories 160kcal 90kcal 4%
Vitamin C 10mg 6mg 4%
Starch 0.11g 7.43g 3%
Calcium 12mg 29mg 2%
Carbs 8.53g 13.55g 2%
Vitamin B1 0.067mg 0.076mg 1%
Zinc 0.64mg 0.58mg 1%
Choline 14.2mg 21.2mg 1%
Magnesium 29mg 35mg 1%
Vitamin A 7µg 0µg 1%
Net carbs 1.83g 9.85g N/A
Sugar 0.66g 0.54g N/A
Trans fat 0g 0.016g N/A
Tryptophan 0.025mg 0.065mg 0%
Threonine 0.073mg 0.231mg 0%
Isoleucine 0.084mg 0.242mg 0%
Leucine 0.143mg 0.438mg 0%
Lysine 0.132mg 0.377mg 0%
Methionine 0.038mg 0.083mg 0%
Phenylalanine 0.097mg 0.297mg 0%
Valine 0.107mg 0.287mg 0%
Fructose 0.12g 0g 0%
Omega-3 - ALA 0.111g 0.169g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.015g 0g N/A
Omega-6 - Eicosadienoic acid 0g 0.008g N/A
Omega-6 - Linoleic acid 0.36g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Avocado Refried beans
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
32%
Avocado
10%
Refried beans
Minerals Daily Need Coverage Score
21%
Avocado
33%
Refried beans

Comparison summary

Which food is lower in Sugar?
Refried beans
Refried beans is lower in Sugar (difference - 0.12g)
Which food is lower in Saturated fat?
Refried beans
Refried beans is lower in Saturated fat (difference - 1.495g)
Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 2)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $0.8)
Which food is richer in minerals?
Refried beans
Refried beans is relatively richer in minerals
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 363mg)
Which food is richer in vitamins?
Avocado
Avocado is relatively richer in vitamins
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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.