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Bread vs Refried beans - In-Depth Nutrition Comparison

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How are Bread and Refried beans different?

  • Bread is higher than Refried beans in Selenium, Manganese, Vitamin B3, Iron, Vitamin B1, Vitamin B2, Folate, Phosphorus, and Calcium.
  • Bread covers your daily need of Selenium 50% more than Refried beans.
  • Bread contains 17 times more Vitamin B3 than Refried beans. Bread contains 6.25mg of Vitamin B3, while Refried beans contain 0.367mg.
  • Refried beans are lower in Sodium.

Bread, wheat, toasted and Refried beans, canned, traditional style (includes USDA commodity) types were used in this article.

Infographic

Bread vs Refried beans 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +469%
Contains more Iron +184%
Contains more Magnesium +68.6%
Contains more Phosphorus +104.3%
Contains more Zinc +153.4%
Contains more Copper +53.5%
Contains more Potassium +43%
Contains less Sodium -38.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 50% 154% 43% 81% 20% 79% 41% 66%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 54% 25% 40% 29% 49% 16% 43%
Contains more Calcium +469%
Contains more Iron +184%
Contains more Magnesium +68.6%
Contains more Phosphorus +104.3%
Contains more Zinc +153.4%
Contains more Copper +53.5%
Contains more Potassium +43%
Contains less Sodium -38.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Bread
8
:
Contains more Vitamin E +166.7%
Contains more Vitamin B1 +477.6%
Contains more Vitamin B2 +383.5%
Contains more Vitamin B3 +1603%
Contains more Vitamin B5 +141.3%
Contains more Vitamin B6 +48.5%
Contains more Folate +681.8%
Contains more Vitamin K +171.4%
Contains more Vitamin C +2900%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 20% 19% 19% 7% 12% 24% 9% 0% 6%
Contains more Vitamin E +166.7%
Contains more Vitamin B1 +477.6%
Contains more Vitamin B2 +383.5%
Contains more Vitamin B3 +1603%
Contains more Vitamin B5 +141.3%
Contains more Vitamin B6 +48.5%
Contains more Folate +681.8%
Contains more Vitamin K +171.4%
Contains more Vitamin C +2900%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bread Refried beans
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bread Refried beans Opinion
Net carbs 51.07g 9.85g Bread
Protein 12.96g 4.98g Bread
Fats 4.27g 2.01g Bread
Carbs 55.77g 13.55g Bread
Calories 313kcal 90kcal Bread
Starch g 7.43g Refried beans
Fructose g 0g Refried beans
Sugar 6.42g 0.54g Refried beans
Fiber 4.7g 3.7g Bread
Calcium 165mg 29mg Bread
Iron 4.09mg 1.44mg Bread
Magnesium 59mg 35mg Bread
Phosphorus 188mg 92mg Bread
Potassium 223mg 319mg Refried beans
Sodium 601mg 370mg Refried beans
Zinc 1.47mg 0.58mg Bread
Copper 0.198mg 0.129mg Bread
Vitamin A 0IU 0IU
Vitamin E 0.24mg 0.09mg Bread
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.2mg 6mg Refried beans
Vitamin B1 0.439mg 0.076mg Bread
Vitamin B2 0.382mg 0.079mg Bread
Vitamin B3 6.25mg 0.367mg Bread
Vitamin B5 0.456mg 0.189mg Bread
Vitamin B6 0.153mg 0.103mg Bread
Folate 86µg 11µg Bread
Vitamin B12 0µg 0µg
Vitamin K 5.7µg 2.1µg Bread
Tryptophan 0.092mg 0.065mg Bread
Threonine 0.299mg 0.231mg Bread
Isoleucine 0.258mg 0.242mg Bread
Leucine 0.461mg 0.438mg Bread
Lysine 0.215mg 0.377mg Refried beans
Methionine 0.105mg 0.083mg Bread
Phenylalanine 0.315mg 0.297mg Bread
Valine 0.31mg 0.287mg Bread
Histidine 0.15mg 153mg Refried beans
Cholesterol 0mg 0mg
Trans Fat g 0.016g Bread
Saturated Fat 0.989g 0.631g Refried beans
Monounsaturated Fat 1.019g 0.601g Bread
Polyunsaturated fat 1.72g 0.543g Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bread Refried beans
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
38
Bread
10
Refried beans
Mineral Summary Score
66
Bread
33
Refried beans

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
78%
Bread
30%
Refried beans
Carbohydrates
56%
Bread
14%
Refried beans
Fats
20%
Bread
9%
Refried beans

Comparison summary

Which food is lower in Sugar?
Refried beans
Refried beans is lower in Sugar (difference - 5.88g)
Which food contains less Sodium?
Refried beans
Refried beans contains less Sodium (difference - 231mg)
Which food is lower in Saturated Fat?
Refried beans
Refried beans is lower in Saturated Fat (difference - 0.358g)
Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 22)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $0.3)
Which food is richer in minerals?
Bread
Bread is relatively richer in minerals
Which food is richer in vitamins?
Bread
Bread is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.