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Asparagus vs. Refried beans — In-Depth Nutrition Comparison

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The main differences between asparagus and refried beans

  • Asparagus has more vitamin K, vitamin A, folate, iron, vitamin E, and copper; however, refried beans have more fiber, selenium, and phosphorus.
  • Daily need coverage for vitamin K for asparagus is 33% higher.
  • Asparagus is lower in sodium.

Food types used in this article are Asparagus, raw and Refried beans, canned, traditional style (includes USDA commodity).

Infographic

Asparagus 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% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
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 IronIron +48.6%
Contains more CopperCopper +46.5%
Contains less SodiumSodium -99.5%
Contains more MagnesiumMagnesium +150%
Contains more CalciumCalcium +20.8%
Contains more PotassiumPotassium +57.9%
Contains more PhosphorusPhosphorus +76.9%
Contains more ManganeseManganese +82.9%
Contains more SeleniumSelenium +152.2%
~equal in Zinc ~0.58mg

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 19% 13% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39% 8.7%
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 +1155.6%
Contains more Vitamin B1Vitamin B1 +88.2%
Contains more Vitamin B2Vitamin B2 +78.5%
Contains more Vitamin B3Vitamin B3 +166.5%
Contains more Vitamin B5Vitamin B5 +45%
Contains more Vitamin KVitamin K +1881%
Contains more FolateFolate +372.7%
Contains more Vitamin B6Vitamin B6 +13.2%
Contains more CholineCholine +32.5%
~equal in Vitamin C ~6mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 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 WaterWater +19.9%
Contains more ProteinProtein +126.4%
Contains more FatsFats +1575%
Contains more CarbsCarbs +249.2%
Contains more OtherOther +194.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 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 -93.7%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +986%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
12% 35% 53%
Starch: 0 g
Sucrose: 0.23 g
Glucose: 0.65 g
Fructose: 1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
93% 7%
Starch: 7.43 g
Sucrose: 0.54 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +134.8%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Asparagus Refried beans DV% diff.
Vitamin K 41.6µg 2.1µg 33%
Histidine 0.049mg 153mg 22%
Sodium 2mg 370mg 16%
Folate 52µg 11µg 10%
Iron 2.14mg 1.44mg 9%
Copper 0.189mg 0.129mg 7%
Vitamin E 1.13mg 0.09mg 7%
Protein 2.2g 4.98g 6%
Vitamin B1 0.143mg 0.076mg 6%
Selenium 2.3µg 5.8µg 6%
Fiber 2.1g 3.7g 6%
Manganese 0.158mg 0.289mg 6%
Phosphorus 52mg 92mg 6%
Magnesium 14mg 35mg 5%
Vitamin B2 0.141mg 0.079mg 5%
Calories 20kcal 90kcal 4%
Vitamin B3 0.978mg 0.367mg 4%
Vitamin A 38µg 0µg 4%
Carbs 3.88g 13.55g 3%
Fats 0.12g 2.01g 3%
Starch 7.43g 3%
Saturated fat 0.04g 0.631g 3%
Polyunsaturated fat 0.05g 0.543g 3%
Potassium 202mg 319mg 3%
Monounsaturated fat 0g 0.601g 2%
Vitamin B5 0.274mg 0.189mg 2%
Calcium 24mg 29mg 1%
Vitamin B6 0.091mg 0.103mg 1%
Choline 16mg 21.2mg 1%
Fructose 1g 0g 1%
Vitamin C 5.6mg 6mg 0%
Net carbs 1.78g 9.85g N/A
Sugar 1.88g 0.54g N/A
Zinc 0.54mg 0.58mg 0%
Trans fat 0g 0.016g N/A
Tryptophan 0.027mg 0.065mg 0%
Threonine 0.084mg 0.231mg 0%
Isoleucine 0.075mg 0.242mg 0%
Leucine 0.128mg 0.438mg 0%
Lysine 0.104mg 0.377mg 0%
Methionine 0.031mg 0.083mg 0%
Phenylalanine 0.075mg 0.297mg 0%
Valine 0.115mg 0.287mg 0%
Omega-3 - ALA 0.169g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0g 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
Asparagus 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
25%
Asparagus
10%
Refried beans
Minerals Daily Need Coverage Score
25%
Asparagus
33%
Refried beans

Comparison summary

Which food is lower in Sugar?
Refried beans
Refried beans is lower in Sugar (difference - 1.34g)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $4)
Which food is richer in minerals?
Refried beans
Refried beans is relatively richer in minerals
Which food contains less Sodium?
Asparagus
Asparagus contains less Sodium (difference - 368mg)
Which food is lower in Saturated fat?
Asparagus
Asparagus is lower in Saturated fat (difference - 0.591g)
Which food is lower in glycemic index?
Asparagus
Asparagus is lower in glycemic index (difference - 6)
Which food is richer in vitamins?
Asparagus
Asparagus is relatively richer in vitamins
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. Asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.