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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

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

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%

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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. 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.