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  6. Garlic vs. Refried beans

Garlic vs. Refried beans — In-Depth Nutrition Comparison

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How are Garlic and Refried beans different?

  • Garlic is higher than Refried beans in Vitamin B6, Manganese, Vitamin C, Copper, Selenium, Calcium, Vitamin B1, Phosphorus, and Vitamin B5.
  • Garlic covers your daily need of Vitamin B6 87% more than Refried beans.
  • Garlic contains 6 times more Calcium than Refried beans. Garlic contains 181mg of Calcium, while Refried beans contain 29mg.
  • Garlic is lower in Sodium.

Garlic, raw and Refried beans, canned, traditional style (includes USDA commodity) types were used in this article.

Infographic

Garlic 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.
Garlic
Garlic
9
:
1
Refried beans
Refried beans
Contains more Calcium +524.1%
Contains more Iron +18.1%
Contains more Phosphorus +66.3%
Contains more Potassium +25.7%
Contains less Sodium -95.4%
Contains more Zinc +100%
Contains more Copper +131.8%
Contains more Manganese +478.5%
Contains more Selenium +144.8%
Contains more Magnesium +40%
Garlic
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 55% 64% 18% 66% 36% 3% 32% 100% 219% 78%
Refried beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 54% 25% 40% 29% 49% 16% 43% 38% 32%
Contains more Calcium +524.1%
Contains more Iron +18.1%
Contains more Phosphorus +66.3%
Contains more Potassium +25.7%
Contains less Sodium -95.4%
Contains more Zinc +100%
Contains more Copper +131.8%
Contains more Manganese +478.5%
Contains more Selenium +144.8%
Contains more Magnesium +40%

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.
Garlic
Garlic
7
:
3
Refried beans
Refried beans
Contains more Vitamin A +∞%
Contains more Vitamin C +420%
Contains more Vitamin B1 +163.2%
Contains more Vitamin B2 +39.2%
Contains more Vitamin B3 +90.7%
Contains more Vitamin B5 +215.3%
Contains more Vitamin B6 +1099%
Contains more Vitamin E +12.5%
Contains more Folate +266.7%
Contains more Vitamin K +23.5%
Garlic
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 105% 50% 26% 14% 36% 285% 3% 0% 5%
Refried beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 20% 19% 19% 7% 12% 24% 9% 0% 6%
Contains more Vitamin A +∞%
Contains more Vitamin C +420%
Contains more Vitamin B1 +163.2%
Contains more Vitamin B2 +39.2%
Contains more Vitamin B3 +90.7%
Contains more Vitamin B5 +215.3%
Contains more Vitamin B6 +1099%
Contains more Vitamin E +12.5%
Contains more Folate +266.7%
Contains more Vitamin K +23.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
Garlic
2
:
3
Refried beans
Refried beans
Contains more Protein +27.7%
Contains more Carbs +144%
Contains more Fats +302%
Contains more Water +32.7%
Contains more Other +14%
Garlic
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Refried beans
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 Protein +27.7%
Contains more Carbs +144%
Contains more Fats +302%
Contains more Water +32.7%
Contains more Other +14%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
Garlic
1
:
2
Refried beans
Refried beans
Contains less Saturated Fat -85.9%
Contains more Monounsaturated Fat +5363.6%
Contains more Polyunsaturated fat +118.1%
Garlic
26% 3% 71%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.249 g
Refried beans
36% 34% 31%
Saturated Fat: 0.631 g
Monounsaturated Fat: 0.601 g
Polyunsaturated fat: 0.543 g
Contains less Saturated Fat -85.9%
Contains more Monounsaturated Fat +5363.6%
Contains more Polyunsaturated fat +118.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Garlic Refried beans Opinion
Net carbs 30.96g 9.85g Garlic
Protein 6.36g 4.98g Garlic
Fats 0.5g 2.01g Refried beans
Carbs 33.06g 13.55g Garlic
Calories 149kcal 90kcal Garlic
Starch 7.43g Refried beans
Sugar 1g 0.54g Refried beans
Fiber 2.1g 3.7g Refried beans
Calcium 181mg 29mg Garlic
Iron 1.7mg 1.44mg Garlic
Magnesium 25mg 35mg Refried beans
Phosphorus 153mg 92mg Garlic
Potassium 401mg 319mg Garlic
Sodium 17mg 370mg Garlic
Zinc 1.16mg 0.58mg Garlic
Copper 0.299mg 0.129mg Garlic
Manganese 1.672mg 0.289mg Garlic
Selenium 14.2µg 5.8µg Garlic
Vitamin A 9IU 0IU Garlic
Vitamin E 0.08mg 0.09mg Refried beans
Vitamin C 31.2mg 6mg Garlic
Vitamin B1 0.2mg 0.076mg Garlic
Vitamin B2 0.11mg 0.079mg Garlic
Vitamin B3 0.7mg 0.367mg Garlic
Vitamin B5 0.596mg 0.189mg Garlic
Vitamin B6 1.235mg 0.103mg Garlic
Folate 3µg 11µg Refried beans
Vitamin K 1.7µg 2.1µg Refried beans
Tryptophan 0.066mg 0.065mg Garlic
Threonine 0.157mg 0.231mg Refried beans
Isoleucine 0.217mg 0.242mg Refried beans
Leucine 0.308mg 0.438mg Refried beans
Lysine 0.273mg 0.377mg Refried beans
Methionine 0.076mg 0.083mg Refried beans
Phenylalanine 0.183mg 0.297mg Refried beans
Valine 0.291mg 0.287mg Garlic
Histidine 0.113mg 153mg Refried beans
Trans Fat 0g 0.016g Garlic
Saturated Fat 0.089g 0.631g Garlic
Monounsaturated Fat 0.011g 0.601g Refried beans
Polyunsaturated fat 0.249g 0.543g Refried beans
Omega-6 - Eicosadienoic acid 0.008g Refried beans
Omega-6 - Linoleic acid 0.36g Refried beans
Omega-3 - ALA 0.169g Refried beans
Omega-3 - Eicosatrienoic acid 0.001g Refried beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic Refried beans
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
43%
Garlic
10%
Refried beans
Minerals Daily Need Coverage Score
67%
Garlic
33%
Refried beans

Comparison summary

Which food is lower in Sugar?
Refried beans
Refried beans is lower in Sugar (difference - 0.46g)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $0.6)
Which food contains less Sodium?
Garlic
Garlic contains less Sodium (difference - 353mg)
Which food is lower in Saturated Fat?
Garlic
Garlic is lower in Saturated Fat (difference - 0.542g)
Which food is lower in glycemic index?
Garlic
Garlic is lower in glycemic index (difference - 8)
Which food is richer in minerals?
Garlic
Garlic is relatively richer in minerals
Which food is richer in vitamins?
Garlic
Garlic 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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.