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  6. Ginger vs. Refried beans

Ginger vs. Refried beans — In-Depth Nutrition Comparison

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How are ginger and refried beans different?

  • Ginger is higher in copper; however, refried beans are richer in iron, selenium, phosphorus, and fiber.
  • Daily need coverage for sodium for refried beans is 16% higher.
  • Ginger contains 2 times more copper than refried beans. While ginger contains 0.226mg of copper, refried beans contain only 0.129mg.
  • Ginger has less sodium.
  • Ginger has a lower glycemic index (10) than refried beans (38).

Ginger root, raw and Refried beans, canned, traditional style (includes USDA commodity) are the varieties used in this article.

Infographic

Ginger 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.
Ginger
Ginger
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 4.8% 37% 23% 75% 9.3% 15% 1.7% 30% 3.8%
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 MagnesiumMagnesium +22.9%
Contains more PotassiumPotassium +30.1%
Contains more CopperCopper +75.2%
Contains less SodiumSodium -96.5%
Contains more CalciumCalcium +81.3%
Contains more IronIron +140%
Contains more ZincZinc +70.6%
Contains more PhosphorusPhosphorus +170.6%
Contains more ManganeseManganese +26.2%
Contains more SeleniumSelenium +728.6%

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.
Ginger
Ginger
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 17% 0% 5.2% 0% 6.3% 7.8% 14% 12% 37% 0% 0.25% 8.3% 16%
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 EVitamin E +188.9%
Contains more Vitamin B3Vitamin B3 +104.4%
Contains more Vitamin B6Vitamin B6 +55.3%
Contains more CholineCholine +35.8%
Contains more Vitamin CVitamin C +20%
Contains more Vitamin B1Vitamin B1 +204%
Contains more Vitamin B2Vitamin B2 +132.4%
Contains more Vitamin KVitamin K +2000%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.189mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~11µg

All nutrients comparison - raw data values

Nutrient Ginger Refried beans DV% diff.
Histidine 0.03mg 153mg 22%
Sodium 13mg 370mg 16%
Iron 0.6mg 1.44mg 11%
Copper 0.226mg 0.129mg 11%
Selenium 0.7µg 5.8µg 9%
Phosphorus 34mg 92mg 8%
Fiber 2g 3.7g 7%
Protein 1.82g 4.98g 6%
Vitamin B1 0.025mg 0.076mg 4%
Vitamin B6 0.16mg 0.103mg 4%
Potassium 415mg 319mg 3%
Starch 7.43g 3%
Polyunsaturated fat 0.154g 0.543g 3%
Manganese 0.229mg 0.289mg 3%
Vitamin B2 0.034mg 0.079mg 3%
Saturated fat 0.203g 0.631g 2%
Magnesium 43mg 35mg 2%
Zinc 0.34mg 0.58mg 2%
Vitamin K 0.1µg 2.1µg 2%
Fats 0.75g 2.01g 2%
Vitamin B3 0.75mg 0.367mg 2%
Choline 28.8mg 21.2mg 1%
Monounsaturated fat 0.154g 0.601g 1%
Calories 80kcal 90kcal 1%
Vitamin C 5mg 6mg 1%
Calcium 16mg 29mg 1%
Carbs 17.77g 13.55g 1%
Vitamin E 0.26mg 0.09mg 1%
Net carbs 15.77g 9.85g N/A
Sugar 1.7g 0.54g N/A
Vitamin B5 0.203mg 0.189mg 0%
Folate 11µg 11µg 0%
Trans fat 0g 0.016g N/A
Tryptophan 0.012mg 0.065mg 0%
Threonine 0.036mg 0.231mg 0%
Isoleucine 0.051mg 0.242mg 0%
Leucine 0.074mg 0.438mg 0%
Lysine 0.057mg 0.377mg 0%
Methionine 0.013mg 0.083mg 0%
Phenylalanine 0.045mg 0.297mg 0%
Valine 0.073mg 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
Ginger
Ginger
2
2% 18% 79%
Protein: 1.82 g
Fats: 0.75 g
Carbs: 17.77 g
Water: 78.89 g
Other: 0.77 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 CarbsCarbs +31.1%
Contains more ProteinProtein +173.6%
Contains more FatsFats +168%
Contains more OtherOther +122.1%
~equal in Water ~77.75g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ginger
Ginger
1
40% 30% 30%
Saturated fat: Sat. Fat 0.203 g
Monounsaturated fat: Mono. Fat 0.154 g
Polyunsaturated fat: Poly. Fat 0.154 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 -67.8%
Contains more Mono. FatMonounsaturated fat +290.3%
Contains more Poly. FatPolyunsaturated fat +252.6%

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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. Ginger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169231/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.