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  6. Halibut raw vs. Refried beans

Halibut raw vs. Refried beans — In-Depth Nutrition Comparison

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Differences between Halibut raw and Refried beans

  • Halibut raw has more Vitamin D, Selenium, Vitamin B12, Vitamin B6, and Phosphorus, while Refried beans has more Fiber, Manganese, and Copper.
  • Halibut raw's daily need coverage for Vitamin D is 183% higher.
  • The amount of Cholesterol in Refried beans are lower.

The food types used in this comparison are Fish, halibut, Greenland, raw and Refried beans, canned, traditional style (includes USDA commodity).

Infographic

Halibut raw 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.
Halibut raw
Halibut raw
3
:
7
Refried beans
Refried beans
Contains more Phosphorus +78.3%
Contains less Sodium -78.4%
Contains more Selenium +529.3%
Contains more Calcium +866.7%
Contains more Iron +118.2%
Contains more Magnesium +34.6%
Contains more Potassium +19%
Contains more Zinc +45%
Contains more Copper +330%
Contains more Manganese +2308.3%
Halibut raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 25% 19% 71% 24% 11% 11% 10% 2% 200%
Refried beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 54% 25% 40% 29% 49% 16% 43% 38% 32%
Contains more Phosphorus +78.3%
Contains less Sodium -78.4%
Contains more Selenium +529.3%
Contains more Calcium +866.7%
Contains more Iron +118.2%
Contains more Magnesium +34.6%
Contains more Potassium +19%
Contains more Zinc +45%
Contains more Copper +330%
Contains more Manganese +2308.3%

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.
Halibut raw
Halibut raw
8
:
4
Refried beans
Refried beans
Contains more Vitamin A +∞%
Contains more Vitamin E +711.1%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +308.7%
Contains more Vitamin B5 +32.3%
Contains more Vitamin B6 +307.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +26.7%
Contains more Folate +1000%
Contains more Vitamin K +2000%
Equal in Vitamin B2 - 0.079
Halibut raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 15% 822% 0% 15% 19% 29% 15% 97% 1% 126% 1%
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 E +711.1%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +308.7%
Contains more Vitamin B5 +32.3%
Contains more Vitamin B6 +307.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +26.7%
Contains more Folate +1000%
Contains more Vitamin K +2000%
Equal in Vitamin B2 - 0.079

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Halibut raw
Halibut raw
2
:
3
Refried beans
Refried beans
Contains more Protein +188.6%
Contains more Fats +588.6%
Contains more Carbs +∞%
Contains more Water +10.6%
Contains more Other +12.5%
Halibut raw
14% 14% 70%
Protein: 14.37 g
Fats: 13.84 g
Carbs: 0 g
Water: 70.27 g
Other: 1.52 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 +188.6%
Contains more Fats +588.6%
Contains more Carbs +∞%
Contains more Water +10.6%
Contains more Other +12.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Halibut raw
Halibut raw
2
:
1
Refried beans
Refried beans
Contains more Monounsaturated Fat +1294%
Contains more Polyunsaturated fat +151.7%
Contains less Saturated Fat -73.9%
Halibut raw
20% 69% 11%
Saturated Fat: 2.419 g
Monounsaturated Fat: 8.378 g
Polyunsaturated fat: 1.367 g
Refried beans
36% 34% 31%
Saturated Fat: 0.631 g
Monounsaturated Fat: 0.601 g
Polyunsaturated fat: 0.543 g
Contains more Monounsaturated Fat +1294%
Contains more Polyunsaturated fat +151.7%
Contains less Saturated Fat -73.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Halibut raw Refried beans Opinion
Net carbs 0g 9.85g Refried beans
Protein 14.37g 4.98g Halibut raw
Fats 13.84g 2.01g Halibut raw
Carbs 0g 13.55g Refried beans
Calories 186kcal 90kcal Halibut raw
Starch 7.43g Refried beans
Sugar 0g 0.54g Halibut raw
Fiber 0g 3.7g Refried beans
Calcium 3mg 29mg Refried beans
Iron 0.66mg 1.44mg Refried beans
Magnesium 26mg 35mg Refried beans
Phosphorus 164mg 92mg Halibut raw
Potassium 268mg 319mg Refried beans
Sodium 80mg 370mg Halibut raw
Zinc 0.4mg 0.58mg Refried beans
Copper 0.03mg 0.129mg Refried beans
Manganese 0.012mg 0.289mg Refried beans
Selenium 36.5µg 5.8µg Halibut raw
Vitamin A 47IU 0IU Halibut raw
Vitamin A RAE 14µg 0µg Halibut raw
Vitamin E 0.73mg 0.09mg Halibut raw
Vitamin D 1097IU 0IU Halibut raw
Vitamin D 27.4µg 0µg Halibut raw
Vitamin C 0mg 6mg Refried beans
Vitamin B1 0.06mg 0.076mg Refried beans
Vitamin B2 0.08mg 0.079mg Halibut raw
Vitamin B3 1.5mg 0.367mg Halibut raw
Vitamin B5 0.25mg 0.189mg Halibut raw
Vitamin B6 0.42mg 0.103mg Halibut raw
Folate 1µg 11µg Refried beans
Vitamin B12 1µg 0µg Halibut raw
Vitamin K 0.1µg 2.1µg Refried beans
Tryptophan 0.161mg 0.065mg Halibut raw
Threonine 0.63mg 0.231mg Halibut raw
Isoleucine 0.662mg 0.242mg Halibut raw
Leucine 1.168mg 0.438mg Halibut raw
Lysine 1.32mg 0.377mg Halibut raw
Methionine 0.425mg 0.083mg Halibut raw
Phenylalanine 0.561mg 0.297mg Halibut raw
Valine 0.74mg 0.287mg Halibut raw
Histidine 0.423mg 153mg Refried beans
Cholesterol 46mg 0mg Refried beans
Trans Fat 0.016g Halibut raw
Saturated Fat 2.419g 0.631g Refried beans
Omega-3 - DHA 0.393g 0g Halibut raw
Omega-3 - EPA 0.526g 0g Halibut raw
Omega-3 - DPA 0.089g 0g Halibut raw
Monounsaturated Fat 8.378g 0.601g Halibut raw
Polyunsaturated fat 1.367g 0.543g Halibut raw
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
Halibut raw Refried beans
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
95%
Halibut raw
10%
Refried beans
Minerals Daily Need Coverage Score
37%
Halibut raw
33%
Refried beans

Comparison summary

Which food is lower in Cholesterol?
Refried beans
Refried beans is lower in Cholesterol (difference - 46mg)
Which food is lower in Saturated Fat?
Refried beans
Refried beans is lower in Saturated Fat (difference - 1.788g)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $5)
Which food is richer in minerals?
Refried beans
Refried beans is relatively richer in minerals
Which food is lower in Sugar?
Halibut raw
Halibut raw is lower in Sugar (difference - 0.54g)
Which food contains less Sodium?
Halibut raw
Halibut raw contains less Sodium (difference - 290mg)
Which food is lower in glycemic index?
Halibut raw
Halibut raw is lower in glycemic index (difference - 38)
Which food is richer in vitamins?
Halibut raw
Halibut raw is relatively richer in vitamins

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. Halibut raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171965/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.