Blackberry vs. Refried beans — In-Depth Nutrition Comparison
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A recap on differences between blackberries and refried beans
- Blackberries have more vitamin C, manganese, vitamin K, vitamin E, and fiber; however, refried beans are higher in iron, phosphorus, selenium, and vitamin B6.
- Blackberries cover your daily vitamin C needs 17% more than refried beans.
- Refried beans contain 13 times less vitamin E than blackberries. Blackberries contain 1.17mg of vitamin E, while refried beans contain 0.09mg.
- Blackberries have less sodium.
- The glycemic index of refried beans is higher.
Food varieties used in this article are Blackberries, raw and Refried beans, canned, traditional style (includes USDA commodity).
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.
| Contains more CopperCopper | +27.9% |
| Contains less SodiumSodium | -99.7% |
| Contains more ManganeseManganese | +123.5% |
| Contains more MagnesiumMagnesium | +75% |
| Contains more PotassiumPotassium | +96.9% |
| Contains more IronIron | +132.3% |
| Contains more PhosphorusPhosphorus | +318.2% |
| Contains more SeleniumSelenium | +1350% |
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.
| Contains more Vitamin CVitamin C | +250% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1200% |
| Contains more Vitamin B3Vitamin B3 | +76% |
| Contains more Vitamin B5Vitamin B5 | +46% |
| Contains more Vitamin KVitamin K | +842.9% |
| Contains more FolateFolate | +127.3% |
| Contains more Vitamin B1Vitamin B1 | +280% |
| Contains more Vitamin B2Vitamin B2 | +203.8% |
| Contains more Vitamin B6Vitamin B6 | +243.3% |
| Contains more CholineCholine | +149.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Histidine | 153mg | 22% | |
| Vitamin C | 21mg | 6mg | 17% |
| Manganese | 0.646mg | 0.289mg | 16% |
| Sodium | 1mg | 370mg | 16% |
| Vitamin K | 19.8µg | 2.1µg | 15% |
| Phosphorus | 22mg | 92mg | 10% |
| Selenium | 0.4µg | 5.8µg | 10% |
| Iron | 0.62mg | 1.44mg | 10% |
| Protein | 1.39g | 4.98g | 7% |
| Vitamin E | 1.17mg | 0.09mg | 7% |
| Fiber | 5.3g | 3.7g | 6% |
| Vitamin B6 | 0.03mg | 0.103mg | 6% |
| Vitamin B1 | 0.02mg | 0.076mg | 5% |
| Potassium | 162mg | 319mg | 5% |
| Vitamin B2 | 0.026mg | 0.079mg | 4% |
| Copper | 0.165mg | 0.129mg | 4% |
| Folate | 25µg | 11µg | 4% |
| Magnesium | 20mg | 35mg | 4% |
| Starch | 0g | 7.43g | 3% |
| Saturated fat | 0.014g | 0.631g | 3% |
| Fructose | 2.4g | 0g | 3% |
| Choline | 8.5mg | 21.2mg | 2% |
| Polyunsaturated fat | 0.28g | 0.543g | 2% |
| Calories | 43kcal | 90kcal | 2% |
| Vitamin B3 | 0.646mg | 0.367mg | 2% |
| Fats | 0.49g | 2.01g | 2% |
| Vitamin B5 | 0.276mg | 0.189mg | 2% |
| Monounsaturated fat | 0.047g | 0.601g | 1% |
| Carbs | 9.61g | 13.55g | 1% |
| Vitamin A | 11µg | 0µg | 1% |
| Net carbs | 4.31g | 9.85g | N/A |
| Calcium | 29mg | 29mg | 0% |
| Sugar | 4.88g | 0.54g | N/A |
| Zinc | 0.53mg | 0.58mg | 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 - 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
Protein:
1.39 g
Fats:
0.49 g
Carbs:
9.61 g
Water:
88.15 g
Other:
0.36 g
Protein:
4.98 g
Fats:
2.01 g
Carbs:
13.55 g
Water:
77.75 g
Other:
1.71 g
| Contains more WaterWater | +13.4% |
| Contains more ProteinProtein | +258.3% |
| Contains more FatsFats | +310.2% |
| Contains more CarbsCarbs | +41% |
| Contains more OtherOther | +375% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.014 g
Monounsaturated fat:
Mono. Fat
0.047 g
Polyunsaturated fat:
Poly. Fat
0.28 g
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 | -97.8% |
| Contains more Mono. FatMonounsaturated fat | +1178.7% |
| Contains more Poly. FatPolyunsaturated fat | +93.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.07 g
Glucose:
2.31 g
Fructose:
2.4 g
Lactose:
0 g
Maltose:
0.07 g
Galactose:
0.03 g
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 MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +671.4% |
~equal in
Lactose
~0g
