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  6. Beetroot vs. Refried beans

Beetroot vs. Refried beans — In-Depth Nutrition Comparison

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Summary of differences between beetroot and refried beans

  • Beetroot has more folate, while refried beans have more selenium, iron, phosphorus, and copper.
  • Beetroot covers your daily need for folate, 25% more than refried beans.
  • Beetroot contains 13 times more sugar than refried beans. While beetroot contains 6.76g of sugar, refried beans contain only 0.54g.
  • Refried beans have a lower glycemic index. The glycemic index of refried beans is 38, while the glycemic index of beetroot is 64.

These are the specific foods used in this comparison Beets, raw and Refried beans, canned, traditional style (includes USDA commodity).

Infographic

Beetroot 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
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 -78.9%
Contains more ManganeseManganese +13.8%
Contains more MagnesiumMagnesium +52.2%
Contains more CalciumCalcium +81.3%
Contains more IronIron +80%
Contains more CopperCopper +72%
Contains more ZincZinc +65.7%
Contains more PhosphorusPhosphorus +130%
Contains more SeleniumSelenium +728.6%
~equal in Potassium ~319mg

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 16% 0.67% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
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 AVitamin A +∞%
Contains more FolateFolate +890.9%
Contains more Vitamin CVitamin C +22.4%
Contains more Vitamin EVitamin E +125%
Contains more Vitamin B1Vitamin B1 +145.2%
Contains more Vitamin B2Vitamin B2 +97.5%
Contains more Vitamin B5Vitamin B5 +21.9%
Contains more Vitamin B6Vitamin B6 +53.7%
Contains more Vitamin KVitamin K +950%
Contains more CholineCholine +253.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.367mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 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 WaterWater +12.6%
Contains more ProteinProtein +209.3%
Contains more FatsFats +1082.4%
Contains more CarbsCarbs +41.7%
Contains more OtherOther +58.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 27% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 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 -95.7%
Contains more Mono. FatMonounsaturated fat +1778.1%
Contains more Poly. FatPolyunsaturated fat +805%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Beetroot Refried beans DV% diff.
Folate 109µg 11µg 25%
Histidine 0.021mg 153mg 22%
Sodium 78mg 370mg 13%
Selenium 0.7µg 5.8µg 9%
Iron 0.8mg 1.44mg 8%
Phosphorus 40mg 92mg 7%
Protein 1.61g 4.98g 7%
Copper 0.075mg 0.129mg 6%
Fiber 2.8g 3.7g 4%
Vitamin B1 0.031mg 0.076mg 4%
Choline 6mg 21.2mg 3%
Magnesium 23mg 35mg 3%
Saturated fat 0.027g 0.631g 3%
Fats 0.17g 2.01g 3%
Vitamin B6 0.067mg 0.103mg 3%
Starch 7.43g 3%
Polyunsaturated fat 0.06g 0.543g 3%
Vitamin B2 0.04mg 0.079mg 3%
Vitamin K 0.2µg 2.1µg 2%
Calories 43kcal 90kcal 2%
Manganese 0.329mg 0.289mg 2%
Zinc 0.35mg 0.58mg 2%
Vitamin B5 0.155mg 0.189mg 1%
Calcium 16mg 29mg 1%
Carbs 9.56g 13.55g 1%
Vitamin C 4.9mg 6mg 1%
Monounsaturated fat 0.032g 0.601g 1%
Net carbs 6.76g 9.85g N/A
Potassium 325mg 319mg 0%
Sugar 6.76g 0.54g N/A
Vitamin E 0.04mg 0.09mg 0%
Vitamin A 2µg 0µg 0%
Vitamin B3 0.334mg 0.367mg 0%
Trans fat 0g 0.016g N/A
Tryptophan 0.019mg 0.065mg 0%
Threonine 0.047mg 0.231mg 0%
Isoleucine 0.048mg 0.242mg 0%
Leucine 0.068mg 0.438mg 0%
Lysine 0.058mg 0.377mg 0%
Methionine 0.018mg 0.083mg 0%
Phenylalanine 0.046mg 0.297mg 0%
Valine 0.056mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beetroot 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
12%
Beetroot
10%
Refried beans
Minerals Daily Need Coverage Score
19%
Beetroot
33%
Refried beans

Comparison summary

Which food is lower in Sugar?
Refried beans
Refried beans is lower in Sugar (difference - 6.22g)
Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 26)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $0.5)
Which food is richer in minerals?
Refried beans
Refried beans is relatively richer in minerals
Which food is richer in vitamins?
Refried beans
Refried beans is relatively richer in vitamins
Which food contains less Sodium?
Beetroot
Beetroot contains less Sodium (difference - 292mg)
Which food is lower in Saturated fat?
Beetroot
Beetroot is lower in Saturated fat (difference - 0.604g)
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. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.