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  6. Figs vs. Refried beans

Figs vs. Refried beans — In-Depth Nutrition Comparison

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Important differences between figs and refried beans

  • Figs have less iron, phosphorus, selenium, manganese, and copper.
  • Refried beans' daily need coverage for sodium is 16% more.
  • Figs are lower in sodium.
  • Figs have a higher glycemic index than refried beans.

The food varieties used in the comparison are Figs, raw and Refried beans, canned, traditional style (includes USDA commodity).

Infographic

Figs 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.
Figs
Figs
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 11% 20% 14% 23% 4.1% 6% 0.13% 17% 1.1%
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 +20.7%
Contains less SodiumSodium -99.7%
Contains more MagnesiumMagnesium +105.9%
Contains more PotassiumPotassium +37.5%
Contains more IronIron +289.2%
Contains more CopperCopper +84.3%
Contains more ZincZinc +286.7%
Contains more PhosphorusPhosphorus +557.1%
Contains more ManganeseManganese +125.8%
Contains more SeleniumSelenium +2800%

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.
Figs
Figs
4
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 6.7% 2.3% 2.2% 0% 15% 12% 7.5% 18% 26% 0% 12% 4.5% 2.6%
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 +22.2%
Contains more Vitamin B5Vitamin B5 +58.7%
Contains more Vitamin KVitamin K +123.8%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin B1Vitamin B1 +26.7%
Contains more Vitamin B2Vitamin B2 +58%
Contains more FolateFolate +83.3%
Contains more CholineCholine +351.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.367mg
~equal in Vitamin B6 ~0.103mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Figs Refried beans DV% diff.
Histidine 0.011mg 153mg 22%
Sodium 1mg 370mg 16%
Iron 0.37mg 1.44mg 13%
Phosphorus 14mg 92mg 11%
Selenium 0.2µg 5.8µg 10%
Protein 0.75g 4.98g 8%
Copper 0.07mg 0.129mg 7%
Manganese 0.128mg 0.289mg 7%
Zinc 0.15mg 0.58mg 4%
Magnesium 17mg 35mg 4%
Vitamin C 2mg 6mg 4%
Saturated fat 0.06g 0.631g 3%
Fiber 2.9g 3.7g 3%
Starch 7.43g 3%
Choline 4.7mg 21.2mg 3%
Polyunsaturated fat 0.144g 0.543g 3%
Potassium 232mg 319mg 3%
Fats 0.3g 2.01g 3%
Vitamin B5 0.3mg 0.189mg 2%
Carbs 19.18g 13.55g 2%
Vitamin K 4.7µg 2.1µg 2%
Vitamin B2 0.05mg 0.079mg 2%
Folate 6µg 11µg 1%
Vitamin B6 0.113mg 0.103mg 1%
Calories 74kcal 90kcal 1%
Vitamin B1 0.06mg 0.076mg 1%
Vitamin A 7µg 0µg 1%
Calcium 35mg 29mg 1%
Monounsaturated fat 0.066g 0.601g 1%
Net carbs 16.28g 9.85g N/A
Sugar 16.26g 0.54g N/A
Vitamin E 0.11mg 0.09mg 0%
Vitamin B3 0.4mg 0.367mg 0%
Trans fat 0g 0.016g N/A
Tryptophan 0.006mg 0.065mg 0%
Threonine 0.024mg 0.231mg 0%
Isoleucine 0.023mg 0.242mg 0%
Leucine 0.033mg 0.438mg 0%
Lysine 0.03mg 0.377mg 0%
Methionine 0.006mg 0.083mg 0%
Phenylalanine 0.018mg 0.297mg 0%
Valine 0.028mg 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
Figs
Figs
2
19% 79%
Protein: 0.75 g
Fats: 0.3 g
Carbs: 19.18 g
Water: 79.11 g
Other: 0.66 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 CarbsCarbs +41.5%
Contains more ProteinProtein +564%
Contains more FatsFats +570%
Contains more OtherOther +159.1%
~equal in Water ~77.75g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Figs
Figs
1
22% 24% 53%
Saturated fat: Sat. Fat 0.06 g
Monounsaturated fat: Mono. Fat 0.066 g
Polyunsaturated fat: Poly. Fat 0.144 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 -90.5%
Contains more Mono. FatMonounsaturated fat +810.6%
Contains more Poly. FatPolyunsaturated fat +277.1%

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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. Figs - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173021/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.