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Broccoli vs. Refried beans — In-Depth Nutrition Comparison

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Summary of differences between broccoli and refried beans

  • Broccoli has more vitamin C, vitamin K, folate, vitamin A, vitamin B5, and vitamin B6, while refried beans have more copper, iron, and selenium.
  • Broccoli covers your daily need for vitamin C, 92% more than refried beans.
  • The amount of sodium in broccoli is lower.

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

Infographic

Broccoli 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" 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 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
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 more CalciumCalcium +62.1%
Contains less SodiumSodium -91.1%
Contains more MagnesiumMagnesium +66.7%
Contains more IronIron +97.3%
Contains more CopperCopper +163.3%
Contains more ZincZinc +41.5%
Contains more PhosphorusPhosphorus +39.4%
Contains more ManganeseManganese +37.6%
Contains more SeleniumSelenium +132%
~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 297% 10% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
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 +1386.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +766.7%
Contains more Vitamin B2Vitamin B2 +48.1%
Contains more Vitamin B3Vitamin B3 +74.1%
Contains more Vitamin B5Vitamin B5 +203.2%
Contains more Vitamin B6Vitamin B6 +69.9%
Contains more Vitamin KVitamin K +4738.1%
Contains more FolateFolate +472.7%
Contains more CholineCholine +13.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.076mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 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 +14.9%
Contains more ProteinProtein +76.6%
Contains more FatsFats +443.2%
Contains more CarbsCarbs +104.1%
Contains more OtherOther +96.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 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 -93.8%
Contains more Mono. FatMonounsaturated fat +5363.6%
Contains more Poly. FatPolyunsaturated fat +1328.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
6% 29% 40% 12% 12%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.49 g
Fructose: 0.68 g
Lactose: 0.21 g
Maltose: 0.21 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 LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +440%
~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.
Broccoli Refried beans
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Broccoli Refried beans DV% diff.
Vitamin C 89.2mg 6mg 92%
Vitamin K 101.6µg 2.1µg 83%
Histidine 0.059mg 153mg 22%
Sodium 33mg 370mg 15%
Folate 63µg 11µg 13%
Iron 0.73mg 1.44mg 9%
Copper 0.049mg 0.129mg 9%
Vitamin B5 0.573mg 0.189mg 8%
Selenium 2.5µg 5.8µg 6%
Vitamin B6 0.175mg 0.103mg 6%
Vitamin E 0.78mg 0.09mg 5%
Fiber 2.6g 3.7g 4%
Protein 2.82g 4.98g 4%
Phosphorus 66mg 92mg 4%
Manganese 0.21mg 0.289mg 3%
Vitamin A 31µg 0µg 3%
Calories 34kcal 90kcal 3%
Starch 0g 7.43g 3%
Saturated fat 0.039g 0.631g 3%
Magnesium 21mg 35mg 3%
Polyunsaturated fat 0.038g 0.543g 3%
Fats 0.37g 2.01g 3%
Vitamin B2 0.117mg 0.079mg 3%
Vitamin B3 0.639mg 0.367mg 2%
Carbs 6.64g 13.55g 2%
Calcium 47mg 29mg 2%
Zinc 0.41mg 0.58mg 2%
Monounsaturated fat 0.011g 0.601g 1%
Fructose 0.68g 0g 1%
Net carbs 4.04g 9.85g N/A
Potassium 316mg 319mg 0%
Sugar 1.7g 0.54g N/A
Vitamin B1 0.071mg 0.076mg 0%
Trans fat 0g 0.016g N/A
Choline 18.7mg 21.2mg 0%
Tryptophan 0.033mg 0.065mg 0%
Threonine 0.088mg 0.231mg 0%
Isoleucine 0.079mg 0.242mg 0%
Leucine 0.129mg 0.438mg 0%
Lysine 0.135mg 0.377mg 0%
Methionine 0.038mg 0.083mg 0%
Phenylalanine 0.117mg 0.297mg 0%
Valine 0.125mg 0.287mg 0%
Omega-3 - ALA 0.169g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0g 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
Broccoli 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
59%
Broccoli
10%
Refried beans
Minerals Daily Need Coverage Score
19%
Broccoli
33%
Refried beans

Comparison summary

Which food is lower in Sugar?
Refried beans
Refried beans is lower in Sugar (difference - 1.16g)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $0.4)
Which food is richer in minerals?
Refried beans
Refried beans is relatively richer in minerals
Which food contains less Sodium?
Broccoli
Broccoli contains less Sodium (difference - 337mg)
Which food is lower in Saturated fat?
Broccoli
Broccoli is lower in Saturated fat (difference - 0.592g)
Which food is lower in glycemic index?
Broccoli
Broccoli is lower in glycemic index (difference - 6)
Which food is richer in vitamins?
Broccoli
Broccoli is relatively richer in vitamins
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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.