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  6. Cod vs. Refried beans

Cod vs. Refried beans — In-Depth Nutrition Comparison

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How are cod and refried beans different?

  • Cod is richer in vitamin B5, selenium, vitamin B12, and phosphorus, while refried beans are higher in fiber, iron, manganese, and copper.
  • Cod covers your daily need for vitamin B5, 3056% more than refried beans.
  • Refried beans are lower in cholesterol.
  • Refried beans have a higher glycemic index (38) than cod (0).

Fish, cod, Atlantic, raw and Refried beans, canned, traditional style (includes USDA commodity) types were used in this article.

Infographic

Cod 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.
Cod
Cod
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
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 PotassiumPotassium +29.5%
Contains more PhosphorusPhosphorus +120.7%
Contains less SodiumSodium -85.4%
Contains more SeleniumSelenium +470.7%
Contains more CalciumCalcium +81.3%
Contains more IronIron +278.9%
Contains more CopperCopper +360.7%
Contains more ZincZinc +28.9%
Contains more ManganeseManganese +1826.7%
~equal in Magnesium ~35mg

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.
Cod
Cod
8
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 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
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 +611.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +462.1%
Contains more Vitamin B5Vitamin B5 +80852.4%
Contains more Vitamin B6Vitamin B6 +137.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +207.5%
Contains more Vitamin CVitamin C +500%
Contains more Vitamin B2Vitamin B2 +21.5%
Contains more Vitamin KVitamin K +2000%
Contains more FolateFolate +57.1%
~equal in Vitamin B1 ~0.076mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
Cod
2
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 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 +257.6%
Contains more FatsFats +200%
Contains more CarbsCarbs +∞%
Contains more OtherOther +470%
~equal in Water ~77.75g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod
Cod
1
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 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 -79.2%
Contains more Mono. FatMonounsaturated fat +539.4%
Contains more Poly. FatPolyunsaturated fat +135.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cod Refried beans DV% diff.
Vitamin B5 153mg 0.189mg 3056%
Selenium 33.1µg 5.8µg 50%
Vitamin B12 0.91µg 0µg 38%
Protein 17.81g 4.98g 26%
Histidine 0.524mg 153mg 22%
Phosphorus 203mg 92mg 16%
Fiber 0g 3.7g 15%
Sodium 54mg 370mg 14%
Cholesterol 43mg 0mg 14%
Iron 0.38mg 1.44mg 13%
Manganese 0.015mg 0.289mg 12%
Copper 0.028mg 0.129mg 11%
Vitamin B3 2.063mg 0.367mg 11%
Vitamin B6 0.245mg 0.103mg 11%
Choline 65.2mg 21.2mg 8%
Vitamin C 1mg 6mg 6%
Vitamin D 36IU 0IU 5%
Carbs 0g 13.55g 5%
Vitamin D 0.9µg 0µg 5%
Vitamin E 0.64mg 0.09mg 4%
Starch 7.43g 3%
Potassium 413mg 319mg 3%
Polyunsaturated fat 0.231g 0.543g 2%
Fats 0.67g 2.01g 2%
Vitamin K 0.1µg 2.1µg 2%
Saturated fat 0.131g 0.631g 2%
Vitamin A 12µg 0µg 1%
Zinc 0.45mg 0.58mg 1%
Monounsaturated fat 0.094g 0.601g 1%
Vitamin B2 0.065mg 0.079mg 1%
Calcium 16mg 29mg 1%
Magnesium 32mg 35mg 1%
Folate 7µg 11µg 1%
Calories 82kcal 90kcal 0%
Net carbs 0g 9.85g N/A
Sugar 0g 0.54g N/A
Vitamin B1 0.076mg 0.076mg 0%
Trans fat 0.016g N/A
Tryptophan 0.199mg 0.065mg 0%
Threonine 0.781mg 0.231mg 0%
Isoleucine 0.821mg 0.242mg 0%
Leucine 1.447mg 0.438mg 0%
Lysine 1.635mg 0.377mg 0%
Methionine 0.527mg 0.083mg 0%
Phenylalanine 0.695mg 0.297mg 0%
Valine 0.917mg 0.287mg 0%
Omega-3 - EPA 0.064g 0g N/A
Omega-3 - DHA 0.12g 0g N/A
Omega-3 - ALA 0.169g N/A
Omega-3 - DPA 0.01g 0g 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
Cod Refried beans
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
731%
Cod
10%
Refried beans
Minerals Daily Need Coverage Score
38%
Cod
33%
Refried beans

Comparison summary

Which food is lower in Cholesterol?
Refried beans
Refried beans is lower in Cholesterol (difference - 43mg)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $1.3)
Which food is richer in minerals?
Refried beans
Refried beans is relatively richer in minerals
Which food is lower in Sugar?
Cod
Cod is lower in Sugar (difference - 0.54g)
Which food contains less Sodium?
Cod
Cod contains less Sodium (difference - 316mg)
Which food is lower in Saturated fat?
Cod
Cod is lower in Saturated fat (difference - 0.5g)
Which food is lower in glycemic index?
Cod
Cod is lower in glycemic index (difference - 38)
Which food is richer in vitamins?
Cod
Cod is relatively richer in vitamins

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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.