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Blueberry vs. Refried beans — In-Depth Nutrition Comparison

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Summary of differences between blueberries and refried beans

  • Blueberries have more vitamin K, while refried beans have more iron, phosphorus, selenium, copper, potassium, magnesium, and fiber.
  • Refried beans cover your daily need for sodium, 16% more than blueberries.
  • Blueberries contain 9 times more vitamin K than refried beans. While blueberries contain 19.3µg of vitamin K, refried beans contain only 2.1µg.
  • The amount of sodium in blueberries is lower.
  • Refried beans have a lower glycemic index. The glycemic index of refried beans is 38, while the glycemic index of blueberries is 53.

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

Infographic

Blueberry 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 4.3% 1.8% 6.8% 11% 19% 4.4% 5.1% 0.13% 44% 0.55%
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 -99.7%
Contains more ManganeseManganese +16.3%
Contains more MagnesiumMagnesium +483.3%
Contains more CalciumCalcium +383.3%
Contains more PotassiumPotassium +314.3%
Contains more IronIron +414.3%
Contains more CopperCopper +126.3%
Contains more ZincZinc +262.5%
Contains more PhosphorusPhosphorus +666.7%
Contains more SeleniumSelenium +5700%

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 32% 1% 11% 0% 9.3% 9.5% 7.8% 7.4% 12% 0% 48% 4.5% 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 CVitamin C +61.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +533.3%
Contains more Vitamin B3Vitamin B3 +13.9%
Contains more Vitamin KVitamin K +819%
Contains more Vitamin B1Vitamin B1 +105.4%
Contains more Vitamin B2Vitamin B2 +92.7%
Contains more Vitamin B5Vitamin B5 +52.4%
Contains more Vitamin B6Vitamin B6 +98.1%
Contains more FolateFolate +83.3%
Contains more CholineCholine +253.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 84%
Protein: 0.74 g
Fats: 0.33 g
Carbs: 14.49 g
Water: 84.21 g
Other: 0.23 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 +573%
Contains more FatsFats +509.1%
Contains more OtherOther +643.5%
~equal in Carbs ~13.55g
~equal in Water ~77.75g

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 21% 66%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.146 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 -95.6%
Contains more Mono. FatMonounsaturated fat +1178.7%
Contains more Poly. FatPolyunsaturated fat +271.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
49% 50%
Starch: 0.03 g
Sucrose: 0.11 g
Glucose: 4.88 g
Fructose: 4.97 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
93% 7%
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 StarchStarch +24666.7%
Contains more SucroseSucrose +390.9%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Blueberry Refried beans DV% diff.
Histidine 0.011mg 153mg 22%
Sodium 1mg 370mg 16%
Iron 0.28mg 1.44mg 15%
Vitamin K 19.3µg 2.1µg 14%
Phosphorus 12mg 92mg 11%
Selenium 0.1µg 5.8µg 10%
Copper 0.057mg 0.129mg 8%
Protein 0.74g 4.98g 8%
Magnesium 6mg 35mg 7%
Potassium 77mg 319mg 7%
Fructose 4.97g 0g 6%
Fiber 2.4g 3.7g 5%
Vitamin C 9.7mg 6mg 4%
Vitamin B6 0.052mg 0.103mg 4%
Zinc 0.16mg 0.58mg 4%
Choline 6mg 21.2mg 3%
Saturated fat 0.028g 0.631g 3%
Vitamin B2 0.041mg 0.079mg 3%
Vitamin B1 0.037mg 0.076mg 3%
Polyunsaturated fat 0.146g 0.543g 3%
Vitamin E 0.57mg 0.09mg 3%
Starch 0.03g 7.43g 3%
Fats 0.33g 2.01g 3%
Manganese 0.336mg 0.289mg 2%
Calcium 6mg 29mg 2%
Calories 57kcal 90kcal 2%
Vitamin B5 0.124mg 0.189mg 1%
Folate 6µg 11µg 1%
Monounsaturated fat 0.047g 0.601g 1%
Carbs 14.49g 13.55g 0%
Net carbs 12.09g 9.85g N/A
Sugar 9.96g 0.54g N/A
Vitamin A 3µg 0µg 0%
Vitamin B3 0.418mg 0.367mg 0%
Trans fat 0g 0.016g N/A
Tryptophan 0.003mg 0.065mg 0%
Threonine 0.02mg 0.231mg 0%
Isoleucine 0.023mg 0.242mg 0%
Leucine 0.044mg 0.438mg 0%
Lysine 0.013mg 0.377mg 0%
Methionine 0.012mg 0.083mg 0%
Phenylalanine 0.026mg 0.297mg 0%
Valine 0.031mg 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
Blueberry 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
11%
Blueberry
10%
Refried beans
Minerals Daily Need Coverage Score
10%
Blueberry
33%
Refried beans

Comparison summary

Which food is lower in Sugar?
Refried beans
Refried beans is lower in Sugar (difference - 9.42g)
Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 15)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $0.3)
Which food is richer in minerals?
Refried beans
Refried beans is relatively richer in minerals
Which food contains less Sodium?
Blueberry
Blueberry contains less Sodium (difference - 369mg)
Which food is lower in Saturated fat?
Blueberry
Blueberry is lower in Saturated fat (difference - 0.603g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Blueberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171711/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.