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Fontina vs. Refried beans — In-Depth Nutrition Comparison

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Summary of differences between fontina and refried beans

  • Fontina has more vitamin B12, calcium, phosphorus, zinc, vitamin A, and selenium, while refried beans have more iron.
  • Fontina covers your daily need for saturated fat, 93% more than refried beans.
  • The amount of cholesterol in refried beans is lower.
  • Fontina has a lower glycemic index. The glycemic index of fontina is 27, while the glycemic index of refried beans is 38.

These are the specific foods used in this comparison Cheese, fontina and Refried beans, canned, traditional style (includes USDA commodity).

Infographic

Fontina vs Refried beans infographic
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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 10% 165% 5.6% 8.6% 8.3% 95% 148% 104% 1.8% 79%
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 +1796.6%
Contains more ZincZinc +503.4%
Contains more PhosphorusPhosphorus +276.1%
Contains more SeleniumSelenium +150%
Contains more MagnesiumMagnesium +150%
Contains more PotassiumPotassium +398.4%
Contains more IronIron +526.1%
Contains more CopperCopper +416%
Contains less SodiumSodium -53.8%
Contains more ManganeseManganese +1964.3%

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% 87% 5.4% 9% 5.3% 47% 2.8% 26% 19% 210% 6.5% 4.5% 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 +200%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +158.2%
Contains more Vitamin B5Vitamin B5 +127%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +23.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +261.9%
Contains more Vitamin B3Vitamin B3 +144.7%
Contains more Vitamin B6Vitamin B6 +24.1%
Contains more FolateFolate +83.3%
Contains more CholineCholine +37.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 31% 38% 4%
Protein: 25.6 g
Fats: 31.14 g
Carbs: 1.55 g
Water: 37.92 g
Other: 3.79 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 +414.1%
Contains more FatsFats +1449.3%
Contains more OtherOther +121.6%
Contains more CarbsCarbs +774.2%
Contains more WaterWater +105%

Fat Type Comparison

Fat type breakdown side-by-side comparison
65% 29% 6%
Saturated fat: Sat. Fat 19.196 g
Monounsaturated fat: Mono. Fat 8.687 g
Polyunsaturated fat: Poly. Fat 1.654 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 +1345.4%
Contains more Poly. FatPolyunsaturated fat +204.6%
Contains less Sat. FatSaturated fat -96.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fontina Refried beans DV% diff.
Saturated fat 19.196g 0.631g 84%
Vitamin B12 1.68µg 0µg 70%
Calcium 550mg 29mg 52%
Fats 31.14g 2.01g 45%
Protein 25.6g 4.98g 41%
Cholesterol 116mg 0mg 39%
Phosphorus 346mg 92mg 36%
Vitamin A 261µg 0µg 29%
Zinc 3.5mg 0.58mg 27%
Histidine 0.959mg 153mg 22%
Monounsaturated fat 8.687g 0.601g 20%
Sodium 800mg 370mg 19%
Selenium 14.5µg 5.8µg 16%
Iron 0.23mg 1.44mg 15%
Fiber 0g 3.7g 15%
Calories 389kcal 90kcal 15%
Manganese 0.014mg 0.289mg 12%
Copper 0.025mg 0.129mg 12%
Vitamin B2 0.204mg 0.079mg 10%
Potassium 64mg 319mg 8%
Vitamin C 0mg 6mg 7%
Polyunsaturated fat 1.654g 0.543g 7%
Vitamin B5 0.429mg 0.189mg 5%
Vitamin B1 0.021mg 0.076mg 5%
Magnesium 14mg 35mg 5%
Carbs 1.55g 13.55g 4%
Vitamin D 23IU 0IU 3%
Starch 7.43g 3%
Vitamin D 0.6µg 0µg 3%
Vitamin B6 0.083mg 0.103mg 2%
Folate 6µg 11µg 1%
Choline 15.4mg 21.2mg 1%
Vitamin E 0.27mg 0.09mg 1%
Vitamin B3 0.15mg 0.367mg 1%
Net carbs 1.55g 9.85g N/A
Sugar 1.55g 0.54g N/A
Vitamin K 2.6µg 2.1µg 0%
Trans fat 0.016g N/A
Tryptophan 0.361mg 0.065mg 0%
Threonine 0.935mg 0.231mg 0%
Isoleucine 1.384mg 0.242mg 0%
Leucine 2.664mg 0.438mg 0%
Lysine 2.328mg 0.377mg 0%
Methionine 0.706mg 0.083mg 0%
Phenylalanine 1.497mg 0.297mg 0%
Valine 1.926mg 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
Fontina 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
33%
Fontina
10%
Refried beans
Minerals Daily Need Coverage Score
63%
Fontina
33%
Refried beans

Comparison summary

Which food is lower in Cholesterol?
Refried beans
Refried beans is lower in Cholesterol (difference - 116mg)
Which food is lower in Sugar?
Refried beans
Refried beans is lower in Sugar (difference - 1.01g)
Which food contains less Sodium?
Refried beans
Refried beans contains less Sodium (difference - 430mg)
Which food is lower in Saturated fat?
Refried beans
Refried beans is lower in Saturated fat (difference - 18.565g)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $3.5)
Which food is lower in glycemic index?
Fontina
Fontina is lower in glycemic index (difference - 11)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Fontina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170843/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.