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  6. Macaroon vs. Refried beans

Macaroon vs. Refried beans — In-Depth Nutrition Comparison

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Important differences between macaroon and refried beans

  • Macaroon has more copper and fiber; however, refried beans have more iron, vitamin C, and potassium.
  • Macaroon's daily need coverage for saturated fat is 97% more.
  • Macaroon has 2 times more copper than refried beans. Macaroon has 0.269mg of copper, while refried beans have 0.129mg.
  • Refried beans are lower in saturated fat.

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

Infographic

Macaroon 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 21% 1.5% 11% 31% 90% 20% 29% 31% 0% 37%
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 CopperCopper +108.5%
Contains more ZincZinc +25.9%
Contains less SodiumSodium -34.9%
Contains more SeleniumSelenium +17.2%
Contains more MagnesiumMagnesium +20.7%
Contains more CalciumCalcium +480%
Contains more PotassiumPotassium +159.3%
Contains more IronIron +75.6%
Contains more PhosphorusPhosphorus +35.3%

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% 0% 3.8% 0% 5% 14% 4.1% 0% 22% 0% 2.8% 2.3% 5%
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 EVitamin E +111.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +280%
Contains more Vitamin B2Vitamin B2 +31.7%
Contains more Vitamin B3Vitamin B3 +66.8%
Contains more Vitamin KVitamin K +90.9%
Contains more FolateFolate +266.7%
Contains more CholineCholine +133%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.103mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Macaroon Refried beans DV% diff.
Saturated fat 20.099g 0.631g 88%
Fats 22.55g 2.01g 32%
Histidine 153mg 22%
Calories 460kcal 90kcal 19%
Copper 0.269mg 0.129mg 16%
Carbs 61.22g 13.55g 16%
Manganese 0.289mg 13%
Iron 0.82mg 1.44mg 8%
Vitamin C 0mg 6mg 7%
Sodium 241mg 370mg 6%
Potassium 123mg 319mg 6%
Fiber 5.1g 3.7g 6%
Vitamin B1 0.02mg 0.076mg 5%
Protein 3.02g 4.98g 4%
Vitamin B5 0.189mg 4%
Phosphorus 68mg 92mg 3%
Monounsaturated fat 1.61g 0.601g 3%
Starch 7.43g 3%
Polyunsaturated fat 0.81g 0.543g 2%
Choline 9.1mg 21.2mg 2%
Selenium 6.8µg 5.8µg 2%
Folate 3µg 11µg 2%
Calcium 5mg 29mg 2%
Vitamin K 1.1µg 2.1µg 1%
Vitamin B3 0.22mg 0.367mg 1%
Vitamin B6 0.096mg 0.103mg 1%
Vitamin E 0.19mg 0.09mg 1%
Zinc 0.73mg 0.58mg 1%
Magnesium 29mg 35mg 1%
Vitamin B2 0.06mg 0.079mg 1%
Net carbs 56.12g 9.85g N/A
Sugar 45.16g 0.54g N/A
Trans fat 0.016g N/A
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
3% 23% 61% 12% 2%
Protein: 3.02 g
Fats: 22.55 g
Carbs: 61.22 g
Water: 11.5 g
Other: 1.71 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 FatsFats +1021.9%
Contains more CarbsCarbs +351.8%
Contains more ProteinProtein +64.9%
Contains more WaterWater +576.1%
~equal in Other ~1.71g

Fat Type Comparison

Fat type breakdown side-by-side comparison
89% 7% 4%
Saturated fat: Sat. Fat 20.099 g
Monounsaturated fat: Mono. Fat 1.61 g
Polyunsaturated fat: Poly. Fat 0.81 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 +167.9%
Contains more Poly. FatPolyunsaturated fat +49.2%
Contains less Sat. FatSaturated fat -96.9%

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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. Macaroon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171847/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.