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  6. Mozzarella vs. Refried beans

Mozzarella vs. Refried beans — In-Depth Nutrition Comparison

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Significant differences between mozzarella and refried beans

  • Mozzarella has more calcium, phosphorus, vitamin B12, zinc, vitamin B2, and selenium; however, refried beans are richer in iron.
  • Mozzarella covers your daily calcium needs 70% more than refried beans.
  • Refried beans contain less cholesterol.
  • Refried beans have a higher glycemic index. The glycemic index of refried beans is 38, while the glycemic index of mozzarella is 27.

Specific food types used in this comparison are Cheese, mozzarella, low sodium and Refried beans, canned, traditional style (includes USDA commodity).

Infographic

Mozzarella 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 19% 219% 8.4% 9.4% 9% 85% 225% 2.1% 0% 86%
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 +2420.7%
Contains more ZincZinc +439.7%
Contains more PhosphorusPhosphorus +469.6%
Contains less SodiumSodium -95.7%
Contains more SeleniumSelenium +170.7%
Contains more MagnesiumMagnesium +34.6%
Contains more PotassiumPotassium +235.8%
Contains more IronIron +476%
Contains more CopperCopper +377.8%

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 0% 46% 3% 4.5% 5% 78% 2.3% 0% 18% 115% 4.5% 6.8% 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 AVitamin A +∞%
Contains more Vitamin EVitamin E +66.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +330.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +280%
Contains more Vitamin B3Vitamin B3 +205.8%
Contains more Vitamin B6Vitamin B6 +28.8%
Contains more Vitamin KVitamin K +16.7%
Contains more FolateFolate +22.2%
Contains more CholineCholine +15.2%

All nutrients comparison - raw data values

Nutrient Mozzarella Refried beans DV% diff.
Calcium 731mg 29mg 70%
Phosphorus 524mg 92mg 62%
Saturated fat 10.867g 0.631g 47%
Protein 27.5g 4.98g 45%
Vitamin B12 0.92µg 0µg 38%
Fats 17.1g 2.01g 23%
Zinc 3.13mg 0.58mg 23%
Histidine 153mg 22%
Vitamin B2 0.34mg 0.079mg 20%
Cholesterol 54mg 0mg 18%
Selenium 15.7µg 5.8µg 18%
Sodium 16mg 370mg 15%
Iron 0.25mg 1.44mg 15%
Fiber 0g 3.7g 15%
Vitamin A 137µg 0µg 15%
Manganese 0.289mg 13%
Monounsaturated fat 4.844g 0.601g 11%
Copper 0.027mg 0.129mg 11%
Calories 280kcal 90kcal 10%
Vitamin C 0mg 6mg 7%
Potassium 95mg 319mg 7%
Vitamin B1 0.02mg 0.076mg 5%
Vitamin B5 0.189mg 4%
Starch 7.43g 3%
Carbs 3.1g 13.55g 3%
Magnesium 26mg 35mg 2%
Vitamin D 0.3µg 0µg 2%
Vitamin B6 0.08mg 0.103mg 2%
Vitamin D 13IU 0IU 2%
Vitamin B3 0.12mg 0.367mg 2%
Folate 9µg 11µg 1%
Choline 18.4mg 21.2mg 1%
Net carbs 3.1g 9.85g N/A
Sugar 1.23g 0.54g N/A
Vitamin E 0.15mg 0.09mg 0%
Vitamin K 1.8µg 2.1µg 0%
Trans fat 0.016g N/A
Polyunsaturated fat 0.509g 0.543g 0%
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
28% 17% 3% 50% 2%
Protein: 27.5 g
Fats: 17.1 g
Carbs: 3.1 g
Water: 49.9 g
Other: 2.4 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 +452.2%
Contains more FatsFats +750.7%
Contains more OtherOther +40.4%
Contains more CarbsCarbs +337.1%
Contains more WaterWater +55.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 30% 3%
Saturated fat: Sat. Fat 10.867 g
Monounsaturated fat: Mono. Fat 4.844 g
Polyunsaturated fat: Poly. Fat 0.509 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 more Mono. FatMonounsaturated fat +706%
Contains less Sat. FatSaturated fat -94.2%
~equal in Polyunsaturated fat ~0.543g

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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. Mozzarella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167735/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.