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  6. Fruit salad vs. Refried beans

Fruit salad vs. Refried beans — In-Depth Nutrition Comparison

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What are the main differences between fruit salad and refried beans?

  • Fruit salad is richer in vitamin A, yet refried beans are richer in iron, phosphorus, fiber, copper, magnesium, manganese, potassium, and vitamin B6.
  • Refried beans' daily need coverage for sodium is 16% higher.
  • Fruit salad contains less sodium.
  • Refried beans have a lower glycemic index than fruit salad.

We used Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids, and liquids and Refried beans, canned, traditional style (includes USDA commodity) types in this comparison.

Infographic

Fruit salad 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 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
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 -98.6%
Contains more MagnesiumMagnesium +337.5%
Contains more CalciumCalcium +163.6%
Contains more PotassiumPotassium +175%
Contains more IronIron +476%
Contains more CopperCopper +158%
Contains more ZincZinc +314.3%
Contains more PhosphorusPhosphorus +557.1%
Contains more ManganeseManganese +91.4%

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 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
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 CVitamin C +81.8%
Contains more Vitamin B1Vitamin B1 +590.9%
Contains more Vitamin B2Vitamin B2 +464.3%
Contains more Vitamin B5Vitamin B5 +256.6%
Contains more Vitamin B6Vitamin B6 +281.5%
Contains more FolateFolate +266.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.367mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Fruit salad Refried beans DV% diff.
Histidine 153mg 22%
Sodium 5mg 370mg 16%
Iron 0.25mg 1.44mg 15%
Selenium 5.8µg 11%
Phosphorus 14mg 92mg 11%
Fiber 1g 3.7g 11%
Protein 0.51g 4.98g 9%
Copper 0.05mg 0.129mg 9%
Potassium 116mg 319mg 6%
Magnesium 8mg 35mg 6%
Vitamin B6 0.027mg 0.103mg 6%
Manganese 0.151mg 0.289mg 6%
Vitamin B2 0.014mg 0.079mg 5%
Vitamin B1 0.011mg 0.076mg 5%
Polyunsaturated fat 0.011g 0.543g 4%
Choline 21.2mg 4%
Zinc 0.14mg 0.58mg 4%
Saturated fat 0.004g 0.631g 3%
Starch 7.43g 3%
Vitamin A 30µg 0µg 3%
Vitamin C 3.3mg 6mg 3%
Fats 0.03g 2.01g 3%
Vitamin B5 0.053mg 0.189mg 3%
Vitamin K 2.1µg 2%
Folate 3µg 11µg 2%
Calories 50kcal 90kcal 2%
Calcium 11mg 29mg 2%
Vitamin E 0.09mg 1%
Monounsaturated fat 0.005g 0.601g 1%
Carbs 13.05g 13.55g 0%
Net carbs 12.05g 9.85g N/A
Sugar 0.54g N/A
Vitamin B3 0.356mg 0.367mg 0%
Trans fat 0g 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
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 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 +876.5%
Contains more FatsFats +6600%
Contains more OtherOther +557.7%
~equal in Carbs ~13.55g
~equal in Water ~77.75g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 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 -99.4%
Contains more Mono. FatMonounsaturated fat +11920%
Contains more Poly. FatPolyunsaturated fat +4836.4%

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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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.