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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 have more fiber, manganese, and copper.
  • Halibut raw's daily need coverage for vitamin D is 183% higher.
  • The amount of cholesterol in refried beans is lower.
  • Halibut raw has a lower glycemic index. The glycemic index of halibut raw is 0, while the glycemic index of refried beans is 38.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 0.9% 24% 25% 10% 11% 70% 10% 1.6% 199%
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 PhosphorusPhosphorus +78.3%
Contains less SodiumSodium -78.4%
Contains more SeleniumSelenium +529.3%
Contains more MagnesiumMagnesium +34.6%
Contains more CalciumCalcium +866.7%
Contains more PotassiumPotassium +19%
Contains more IronIron +118.2%
Contains more CopperCopper +330%
Contains more ZincZinc +45%
Contains more ManganeseManganese +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.
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 0% 4.7% 15% 411% 15% 18% 28% 15% 97% 125% 0.25% 0.75% 34%
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 +711.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +308.7%
Contains more Vitamin B5Vitamin B5 +32.3%
Contains more Vitamin B6Vitamin B6 +307.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +191.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +26.7%
Contains more Vitamin KVitamin K +2000%
Contains more FolateFolate +1000%
~equal in Vitamin B2 ~0.079mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 14% 70%
Protein: 14.37 g
Fats: 13.84 g
Carbs: 0 g
Water: 70.27 g
Other: 1.52 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 +188.6%
Contains more FatsFats +588.6%
Contains more CarbsCarbs +∞%
Contains more WaterWater +10.6%
Contains more OtherOther +12.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 69% 11%
Saturated fat: Sat. Fat 2.419 g
Monounsaturated fat: Mono. Fat 8.378 g
Polyunsaturated fat: Poly. Fat 1.367 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 more Mono. FatMonounsaturated fat +1294%
Contains more Poly. FatPolyunsaturated fat +151.7%
Contains less Sat. FatSaturated 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 DV% diff.
Vitamin D 27.4µg 0µg 137%
Vitamin D 1097IU 0IU 137%
Selenium 36.5µg 5.8µg 56%
Vitamin B12 1µg 0µg 42%
Vitamin B6 0.42mg 0.103mg 24%
Histidine 0.423mg 153mg 22%
Protein 14.37g 4.98g 19%
Monounsaturated fat 8.378g 0.601g 19%
Fats 13.84g 2.01g 18%
Cholesterol 46mg 0mg 15%
Fiber 0g 3.7g 15%
Sodium 80mg 370mg 13%
Manganese 0.012mg 0.289mg 12%
Copper 0.03mg 0.129mg 11%
Phosphorus 164mg 92mg 10%
Iron 0.66mg 1.44mg 10%
Saturated fat 2.419g 0.631g 8%
Vitamin B3 1.5mg 0.367mg 7%
Choline 61.8mg 21.2mg 7%
Vitamin C 0mg 6mg 7%
Polyunsaturated fat 1.367g 0.543g 5%
Calories 186kcal 90kcal 5%
Carbs 0g 13.55g 5%
Vitamin E 0.73mg 0.09mg 4%
Starch 7.43g 3%
Folate 1µg 11µg 3%
Calcium 3mg 29mg 3%
Zinc 0.4mg 0.58mg 2%
Vitamin K 0.1µg 2.1µg 2%
Potassium 268mg 319mg 2%
Magnesium 26mg 35mg 2%
Vitamin A 14µg 0µg 2%
Vitamin B1 0.06mg 0.076mg 1%
Vitamin B5 0.25mg 0.189mg 1%
Net carbs 0g 9.85g N/A
Sugar 0g 0.54g N/A
Vitamin B2 0.08mg 0.079mg 0%
Trans fat 0.016g N/A
Tryptophan 0.161mg 0.065mg 0%
Threonine 0.63mg 0.231mg 0%
Isoleucine 0.662mg 0.242mg 0%
Leucine 1.168mg 0.438mg 0%
Lysine 1.32mg 0.377mg 0%
Methionine 0.425mg 0.083mg 0%
Phenylalanine 0.561mg 0.297mg 0%
Valine 0.74mg 0.287mg 0%
Omega-3 - EPA 0.526g 0g N/A
Omega-3 - DHA 0.393g 0g N/A
Omega-3 - ALA 0.169g N/A
Omega-3 - DPA 0.089g 0g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Halibut raw Refried beans
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
59%
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.