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Bagel vs. Refried beans — In-Depth Nutrition Comparison

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Differences between bagel and refried beans

  • Bagel has more manganese, selenium, vitamin B1, vitamin B3, iron, folate, vitamin B2, phosphorus, and copper, while refried beans have more vitamin C.
  • Bagel's daily need coverage for manganese is 50% higher.
  • Refried beans contain 9 times less vitamin B3 than bagel. Bagel contains 3.37mg of vitamin B3, while refried beans contain 0.367mg.
  • Refried beans have a lower glycemic index. The glycemic index of refried beans is 38, while the glycemic index of bagel is 69.

The food types used in this comparison are Bagels, wheat and Refried beans, canned, traditional style (includes USDA commodity).

Infographic

Bagel 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.
Bagel
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 6% 15% 104% 58% 30% 61% 57% 187% 157%
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 MagnesiumMagnesium +45.7%
Contains more IronIron +91.7%
Contains more CopperCopper +35.7%
Contains more ZincZinc +89.7%
Contains more PhosphorusPhosphorus +54.3%
Contains more ManganeseManganese +394.8%
Contains more SeleniumSelenium +394.8%
Contains more CalciumCalcium +45%
Contains more PotassiumPotassium +93.3%
Contains less SodiumSodium -15.7%

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.
Bagel
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 0% 0% 6.4% 0% 101% 48% 63% 23% 34% 0% 3.8% 57% 5.3%
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 EVitamin E +255.6%
Contains more Vitamin B1Vitamin B1 +430.3%
Contains more Vitamin B2Vitamin B2 +164.6%
Contains more Vitamin B3Vitamin B3 +818.3%
Contains more Vitamin B5Vitamin B5 +98.4%
Contains more Vitamin B6Vitamin B6 +42.7%
Contains more FolateFolate +590.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +40%
Contains more CholineCholine +116.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bagel
3
10% 49% 38% 2%
Protein: 10.2 g
Fats: 1.53 g
Carbs: 48.89 g
Water: 37.55 g
Other: 1.83 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 +104.8%
Contains more CarbsCarbs +260.8%
Contains more FatsFats +31.4%
Contains more WaterWater +107.1%
~equal in Other ~1.71g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bagel
2
24% 76%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.936 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 -100%
Contains more Poly. FatPolyunsaturated fat +72.4%
Contains more Mono. FatMonounsaturated fat +107.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bagel Refried beans DV% diff.
Manganese 1.43mg 0.289mg 50%
Selenium 28.7µg 5.8µg 42%
Vitamin B1 0.403mg 0.076mg 27%
Histidine 153mg 22%
Vitamin B3 3.37mg 0.367mg 19%
Iron 2.76mg 1.44mg 17%
Folate 76µg 11µg 16%
Carbs 48.89g 13.55g 12%
Protein 10.2g 4.98g 10%
Vitamin B2 0.209mg 0.079mg 10%
Calories 250kcal 90kcal 8%
Phosphorus 142mg 92mg 7%
Vitamin C 0mg 6mg 7%
Zinc 1.1mg 0.58mg 5%
Potassium 165mg 319mg 5%
Copper 0.175mg 0.129mg 5%
Magnesium 51mg 35mg 4%
Vitamin B5 0.375mg 0.189mg 4%
Vitamin B6 0.147mg 0.103mg 3%
Starch 7.43g 3%
Sodium 439mg 370mg 3%
Polyunsaturated fat 0.936g 0.543g 3%
Saturated fat 0g 0.631g 3%
Fiber 4.1g 3.7g 2%
Choline 9.8mg 21.2mg 2%
Vitamin E 0.32mg 0.09mg 2%
Vitamin K 1.5µg 2.1µg 1%
Fats 1.53g 2.01g 1%
Calcium 20mg 29mg 1%
Monounsaturated fat 0.29g 0.601g 1%
Net carbs 44.79g 9.85g N/A
Sugar 6.12g 0.54g N/A
Trans fat 0g 0.016g N/A
Tryptophan 0.065mg 0%
Threonine 0.231mg 0%
Isoleucine 0.242mg 0%
Leucine 0.438mg 0%
Lysine 0.377mg 0%
Methionine 0.083mg 0%
Phenylalanine 0.297mg 0%
Valine 0.287mg 0%
Omega-3 - ALA 0.169g N/A
Omega-3 - Eicosatrienoic acid 0.001g 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
Bagel 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
26%
Bagel
10%
Refried beans
Minerals Daily Need Coverage Score
71%
Bagel
33%
Refried beans

Comparison summary

Which food is lower in Sugar?
Refried beans
Refried beans is lower in Sugar (difference - 5.58g)
Which food contains less Sodium?
Refried beans
Refried beans contains less Sodium (difference - 69mg)
Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 31)
Which food is lower in Saturated fat?
Bagel
Bagel is lower in Saturated fat (difference - 0.631g)
Which food is richer in minerals?
Bagel
Bagel is relatively richer in minerals
Which food is richer in vitamins?
Bagel
Bagel is relatively richer in vitamins
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 ($)

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. Bagel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167533/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.