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Feta vs. Refried beans — In-Depth Nutrition Comparison

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Important differences between feta and refried beans

  • Refried beans have less vitamin B12, vitamin B2, calcium, phosphorus, vitamin B6, zinc, and selenium.
  • Feta's daily need coverage for saturated fat is 72% more.
  • Refried beans are lower in cholesterol.
  • Refried beans have a higher glycemic index than feta.

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

Infographic

Feta 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.
Feta
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 148% 5.5% 24% 11% 79% 144% 120% 3.7% 82%
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 +1600%
Contains more ZincZinc +396.6%
Contains more PhosphorusPhosphorus +266.3%
Contains more SeleniumSelenium +158.6%
Contains more MagnesiumMagnesium +84.2%
Contains more PotassiumPotassium +414.5%
Contains more IronIron +121.5%
Contains more CopperCopper +303.1%
Contains less SodiumSodium -59.7%
Contains more ManganeseManganese +932.1%

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.
Feta
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 0% 42% 3.6% 6% 39% 195% 19% 58% 98% 211% 4.5% 24% 8.4%
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 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 +100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +102.6%
Contains more Vitamin B2Vitamin B2 +968.4%
Contains more Vitamin B3Vitamin B3 +170%
Contains more Vitamin B5Vitamin B5 +411.6%
Contains more Vitamin B6Vitamin B6 +311.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +190.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +16.7%
Contains more CholineCholine +37.7%

All nutrients comparison - raw data values

Nutrient Feta Refried beans DV% diff.
Vitamin B12 1.69µg 0µg 70%
Saturated fat 14.946g 0.631g 65%
Vitamin B2 0.844mg 0.079mg 59%
Calcium 493mg 29mg 46%
Phosphorus 337mg 92mg 35%
Fats 21.28g 2.01g 30%
Cholesterol 89mg 0mg 30%
Vitamin B6 0.424mg 0.103mg 25%
Sodium 917mg 370mg 24%
Histidine 0.397mg 153mg 22%
Zinc 2.88mg 0.58mg 21%
Protein 14.21g 4.98g 18%
Selenium 15µg 5.8µg 17%
Vitamin B5 0.967mg 0.189mg 16%
Fiber 0g 3.7g 15%
Vitamin A 125µg 0µg 14%
Copper 0.032mg 0.129mg 11%
Manganese 0.028mg 0.289mg 11%
Iron 0.65mg 1.44mg 10%
Monounsaturated fat 4.623g 0.601g 10%
Calories 264kcal 90kcal 9%
Potassium 62mg 319mg 8%
Vitamin B1 0.154mg 0.076mg 7%
Vitamin C 0mg 6mg 7%
Folate 32µg 11µg 5%
Vitamin B3 0.991mg 0.367mg 4%
Magnesium 19mg 35mg 4%
Starch 7.43g 3%
Carbs 4.09g 13.55g 3%
Vitamin D 0.4µg 0µg 2%
Vitamin D 16IU 0IU 2%
Choline 15.4mg 21.2mg 1%
Vitamin E 0.18mg 0.09mg 1%
Net carbs 4.09g 9.85g N/A
Sugar 4.09g 0.54g N/A
Vitamin K 1.8µg 2.1µg 0%
Trans fat 0.016g N/A
Polyunsaturated fat 0.591g 0.543g 0%
Tryptophan 0.2mg 0.065mg 0%
Threonine 0.637mg 0.231mg 0%
Isoleucine 0.803mg 0.242mg 0%
Leucine 1.395mg 0.438mg 0%
Lysine 1.219mg 0.377mg 0%
Methionine 0.368mg 0.083mg 0%
Phenylalanine 0.675mg 0.297mg 0%
Valine 1.065mg 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
Feta
3
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 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 +185.3%
Contains more FatsFats +958.7%
Contains more OtherOther +204.1%
Contains more CarbsCarbs +231.3%
Contains more WaterWater +40.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Feta
2
74% 23% 3%
Saturated fat: Sat. Fat 14.946 g
Monounsaturated fat: Mono. Fat 4.623 g
Polyunsaturated fat: Poly. Fat 0.591 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 +669.2%
Contains less Sat. FatSaturated fat -95.8%
~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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.