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  6. Wheat Bread vs. Refried beans

Wheat Bread vs. Refried beans — In-Depth Nutrition Comparison

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How are Wheat Bread and Refried beans different?

  • Wheat Bread is higher than Refried beans in Selenium, Manganese, Vitamin B3, Iron, Vitamin B1, Vitamin B2, Folate, Phosphorus, and Calcium.
  • Wheat Bread covers your daily need of Selenium 50% more than Refried beans.
  • Wheat Bread contains 17 times more Vitamin B3 than Refried beans. Wheat 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

Wheat Bread 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.
Wheat Bread
Wheat Bread
8
:
2
Refried beans
Refried beans
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 Manganese +376.5%
Contains more Selenium +475.9%
Contains more Potassium +43%
Contains less Sodium -38.4%
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Refried beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 54% 25% 40% 29% 49% 16% 43% 38% 32%
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 Manganese +376.5%
Contains more Selenium +475.9%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Wheat Bread
Wheat Bread
8
:
1
Refried beans
Refried beans
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%
Wheat Bread
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%
Refried beans
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat Bread
Wheat Bread
4
:
1
Refried beans
Refried beans
Contains more Protein +160.2%
Contains more Fats +112.4%
Contains more Carbs +311.6%
Contains more Other +62%
Contains more Water +220.9%
Wheat Bread
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Refried beans
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 Protein +160.2%
Contains more Fats +112.4%
Contains more Carbs +311.6%
Contains more Other +62%
Contains more Water +220.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat Bread
Wheat Bread
2
:
1
Refried beans
Refried beans
Contains more Monounsaturated Fat +69.6%
Contains more Polyunsaturated fat +216.8%
Contains less Saturated Fat -36.2%
Wheat Bread
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Refried beans
36% 34% 31%
Saturated Fat: 0.631 g
Monounsaturated Fat: 0.601 g
Polyunsaturated fat: 0.543 g
Contains more Monounsaturated Fat +69.6%
Contains more Polyunsaturated fat +216.8%
Contains less Saturated Fat -36.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Bread Refried beans Opinion
Net carbs 51.07g 9.85g Wheat Bread
Protein 12.96g 4.98g Wheat Bread
Fats 4.27g 2.01g Wheat Bread
Carbs 55.77g 13.55g Wheat Bread
Calories 313kcal 90kcal Wheat Bread
Starch 7.43g Refried beans
Sugar 6.42g 0.54g Refried beans
Fiber 4.7g 3.7g Wheat Bread
Calcium 165mg 29mg Wheat Bread
Iron 4.09mg 1.44mg Wheat Bread
Magnesium 59mg 35mg Wheat Bread
Phosphorus 188mg 92mg Wheat Bread
Potassium 223mg 319mg Refried beans
Sodium 601mg 370mg Refried beans
Zinc 1.47mg 0.58mg Wheat Bread
Copper 0.198mg 0.129mg Wheat Bread
Manganese 1.377mg 0.289mg Wheat Bread
Selenium 33.4µg 5.8µg Wheat Bread
Vitamin E 0.24mg 0.09mg Wheat Bread
Vitamin C 0.2mg 6mg Refried beans
Vitamin B1 0.439mg 0.076mg Wheat Bread
Vitamin B2 0.382mg 0.079mg Wheat Bread
Vitamin B3 6.25mg 0.367mg Wheat Bread
Vitamin B5 0.456mg 0.189mg Wheat Bread
Vitamin B6 0.153mg 0.103mg Wheat Bread
Folate 86µg 11µg Wheat Bread
Vitamin K 5.7µg 2.1µg Wheat Bread
Tryptophan 0.092mg 0.065mg Wheat Bread
Threonine 0.299mg 0.231mg Wheat Bread
Isoleucine 0.258mg 0.242mg Wheat Bread
Leucine 0.461mg 0.438mg Wheat Bread
Lysine 0.215mg 0.377mg Refried beans
Methionine 0.105mg 0.083mg Wheat Bread
Phenylalanine 0.315mg 0.297mg Wheat Bread
Valine 0.31mg 0.287mg Wheat Bread
Histidine 0.15mg 153mg Refried beans
Trans Fat 0.016g Wheat Bread
Saturated Fat 0.989g 0.631g Refried beans
Monounsaturated Fat 1.019g 0.601g Wheat Bread
Polyunsaturated fat 1.72g 0.543g Wheat Bread
Omega-6 - Eicosadienoic acid 0g 0.008g Refried beans
Omega-6 - Linoleic acid 0.36g Refried beans
Omega-3 - ALA 0.161g 0.169g Refried beans
Omega-3 - Eicosatrienoic acid 0.001g Refried beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Bread Refried beans
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
38%
Wheat Bread
10%
Refried beans
Minerals Daily Need Coverage Score
89%
Wheat Bread
33%
Refried beans

Comparison summary

Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is richer in vitamins?
Wheat Bread
Wheat Bread is relatively richer in vitamins
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 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. Wheat 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.