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Corn syrup vs. Refried beans — In-Depth Nutrition Comparison

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Important differences between corn syrup and refried beans

  • Corn syrup has less fiber, iron, phosphorus, copper, manganese, potassium, vitamin B6, vitamin C, and magnesium.
  • Refried beans' daily need coverage for fiber is 15% more.
  • Corn syrup has a higher glycemic index than refried beans.

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

Infographic

Corn syrup 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 5.7% 5.4% 3.9% 14% 18% 1.1% 4.7% 20% 13% 16%
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 less SodiumSodium -58.1%
Contains more MagnesiumMagnesium +337.5%
Contains more CalciumCalcium +61.1%
Contains more PotassiumPotassium +625%
Contains more IronIron +289.2%
Contains more CopperCopper +143.4%
Contains more ZincZinc +1350%
Contains more PhosphorusPhosphorus +736.4%
Contains more ManganeseManganese +189%
Contains more SeleniumSelenium +100%

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% 0% 0% 2.8% 2.1% 0.38% 1.4% 2.1% 0% 0% 0% 7.3%
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 +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +590.9%
Contains more Vitamin B2Vitamin B2 +777.8%
Contains more Vitamin B3Vitamin B3 +1735%
Contains more Vitamin B5Vitamin B5 +721.7%
Contains more Vitamin B6Vitamin B6 +1044.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +59.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
78% 22%
Protein: 0 g
Fats: 0 g
Carbs: 77.59 g
Water: 22.01 g
Other: 0.4 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 CarbsCarbs +472.6%
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more WaterWater +253.2%
Contains more OtherOther +327.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Corn syrup Refried beans DV% diff.
Histidine 153mg 22%
Carbs 77.59g 13.55g 21%
Fiber 0g 3.7g 15%
Iron 0.37mg 1.44mg 13%
Phosphorus 11mg 92mg 12%
Calories 286kcal 90kcal 10%
Protein 0g 4.98g 10%
Sodium 155mg 370mg 9%
Manganese 0.1mg 0.289mg 8%
Copper 0.053mg 0.129mg 8%
Potassium 44mg 319mg 8%
Vitamin C 0mg 6mg 7%
Vitamin B6 0.009mg 0.103mg 7%
Magnesium 8mg 35mg 6%
Zinc 0.04mg 0.58mg 5%
Selenium 2.9µg 5.8µg 5%
Vitamin B1 0.011mg 0.076mg 5%
Vitamin B2 0.009mg 0.079mg 5%
Polyunsaturated fat 0g 0.543g 4%
Folate 0µg 11µg 3%
Starch 7.43g 3%
Saturated fat 0g 0.631g 3%
Fats 0g 2.01g 3%
Vitamin B5 0.023mg 0.189mg 3%
Monounsaturated fat 0g 0.601g 2%
Vitamin B3 0.02mg 0.367mg 2%
Vitamin K 0µg 2.1µg 2%
Choline 13.3mg 21.2mg 1%
Vitamin E 0mg 0.09mg 1%
Calcium 18mg 29mg 1%
Net carbs 77.59g 9.85g N/A
Sugar 77.59g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Corn syrup 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
1%
Corn syrup
10%
Refried beans
Minerals Daily Need Coverage Score
10%
Corn syrup
33%
Refried beans

Comparison summary

Which food is lower in Sugar?
Refried beans
Refried beans is lower in Sugar (difference - 77.05g)
Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 52)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $2.8)
Which food is richer in minerals?
Refried beans
Refried beans is relatively richer in minerals
Which food is richer in vitamins?
Refried beans
Refried beans is relatively richer in vitamins
Which food contains less Sodium?
Corn syrup
Corn syrup contains less Sodium (difference - 215mg)
Which food is lower in Saturated fat?
Corn syrup
Corn syrup is lower in Saturated fat (difference - 0.631g)
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. Corn syrup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168836/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.