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  6. Beans vs. Refried beans

Beans vs. Refried beans — In-Depth Nutrition Comparison

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Important differences between beans and refried beans

  • Beans have more copper, zinc, fiber, and vitamin B1; however, refried beans have more iron.
  • Refried beans' daily need coverage for sodium is 16% more.
  • Beans have 2 times more zinc than refried beans. Beans have 1.4mg of zinc, while refried beans have 0.58mg.
  • Beans are lower in sodium.

The food varieties used in the comparison are Beans, baked, canned, no salt added and Refried beans, canned, traditional style (includes USDA commodity).

Infographic

Beans vs Refried beans infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Beans
Beans
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
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 CalciumCalcium +72.4%
Contains more CopperCopper +59.7%
Contains more ZincZinc +141.4%
Contains more PhosphorusPhosphorus +13%
Contains less SodiumSodium -99.7%
Contains more IronIron +396.6%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +28.9%
~equal in Magnesium ~35mg
~equal in Potassium ~319mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Beans
Beans
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 10% 0% 1.7% 3% 38% 14% 8.1% 0% 30% 0% 2% 18%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 20% 0% 0% 1.8% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +66.7%
Contains more Vitamin B1Vitamin B1 +97.4%
Contains more Vitamin B3Vitamin B3 +17.2%
Contains more Vitamin B6Vitamin B6 +26.2%
Contains more FolateFolate +118.2%
Contains more Vitamin CVitamin C +93.5%
Contains more Vitamin B2Vitamin B2 +31.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +162.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beans Refried beans DV% diff.
Histidine 153mg 22%
Sodium 1mg 370mg 16%
Iron 0.29mg 1.44mg 14%
Manganese 0.289mg 13%
Omega-3 (ALA) 0.169g 11%
Copper 0.206mg 0.129mg 9%
Fiber 5.5g 3.7g 7%
Zinc 1.4mg 0.58mg 7%
Vitamin B1 0.15mg 0.076mg 6%
Vitamin B5 0.189mg 4%
Vitamin C 3.1mg 6mg 3%
Starch 7.43g 3%
Folate 24µg 11µg 3%
Fats 0.4g 2.01g 2%
Carbs 20.49g 13.55g 2%
Calcium 50mg 29mg 2%
Phosphorus 104mg 92mg 2%
Selenium 4.5µg 5.8µg 2%
Vitamin B6 0.13mg 0.103mg 2%
Choline 30.8mg 21.2mg 2%
Saturated fat 0.103g 0.631g 2%
Polyunsaturated fat 0.172g 0.543g 2%
Omega-6 (Linoleic acid) 0.36g 2%
Calories 105kcal 90kcal 1%
Magnesium 32mg 35mg 1%
Potassium 296mg 319mg 1%
Vitamin A 5µg 0µg 1%
Vitamin B2 0.06mg 0.079mg 1%
Vitamin K 0.8µg 2.1µg 1%
Monounsaturated fat 0.035g 0.601g 1%
Protein 4.8g 4.98g 0%
Protein per 100 calories 4.6g 5.5g N/A
Calories per 10 g protein 219kcal 181kcal N/A
Weight per 100 calories 95g 111g N/A
Unsaturated / Saturated Fat ratio 2 1.8 N/A
Net carbs 14.99g 9.85g N/A
Sugar 7.78g 0.54g N/A
Vitamin E 0.15mg 0.09mg 0%
Vitamin B3 0.43mg 0.367mg 0%
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 (Eicosatrienoic acid) 0.001g N/A
Omega-6 (Eicosadienoic acid) 0.008g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
Beans
1
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 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 CarbsCarbs +51.2%
Contains more FatsFats +402.5%
~equal in Protein ~4.98g
~equal in Water ~77.75g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 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 -83.7%
Contains more Mono. FatMonounsaturated fat +1617.1%
Contains more Poly. FatPolyunsaturated fat +215.7%

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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. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.