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  6. Jerky vs. Refried beans

Jerky vs. Refried beans — In-Depth Nutrition Comparison

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A recap on differences between jerky and refried beans

  • Refried beans have less zinc, iron, phosphorus, vitamin B12, folate, choline, and copper.
  • Jerky covers your daily sodium needs 74% more than refried beans.
  • Refried beans have less cholesterol.
  • The glycemic index of refried beans is higher.

Food varieties used in this article are Snacks, beef jerky, chopped, and formed and Refried beans, canned, traditional style (includes USDA commodity).

Infographic

Jerky 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.
Jerky
Jerky
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 6% 53% 203% 76% 221% 174% 271% 14% 58%
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 +45.7%
Contains more PotassiumPotassium +87.1%
Contains more IronIron +276.4%
Contains more CopperCopper +76%
Contains more ZincZinc +1298.3%
Contains more PhosphorusPhosphorus +342.4%
Contains more SeleniumSelenium +84.5%
Contains more CalciumCalcium +45%
Contains less SodiumSodium -82.2%
Contains more ManganeseManganese +160.4%

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.
Jerky
Jerky
9
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% 0% 9.8% 4.5% 39% 33% 32% 9.8% 41% 124% 5.8% 101% 60%
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 +444.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +102.6%
Contains more Vitamin B2Vitamin B2 +79.7%
Contains more Vitamin B3Vitamin B3 +371.9%
Contains more Vitamin B6Vitamin B6 +73.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1118.2%
Contains more CholineCholine +414.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +16%
~equal in Vitamin A ~0µg
~equal in Vitamin K ~2.1µg

All nutrients comparison - raw data values

Nutrient Jerky Refried beans DV% diff.
Sodium 2081mg 370mg 74%
Zinc 8.11mg 0.58mg 68%
Protein 33.2g 4.98g 56%
Iron 5.42mg 1.44mg 50%
Saturated fat 10.85g 0.631g 46%
Phosphorus 407mg 92mg 45%
Vitamin B12 0.99µg 0µg 41%
Fats 25.6g 2.01g 36%
Folate 134µg 11µg 31%
Monounsaturated fat 11.305g 0.601g 27%
Histidine 153mg 22%
Calories 410kcal 90kcal 16%
Cholesterol 48mg 0mg 16%
Choline 109.1mg 21.2mg 16%
Copper 0.227mg 0.129mg 11%
Vitamin B3 1.732mg 0.367mg 9%
Selenium 10.7µg 5.8µg 9%
Fiber 1.8g 3.7g 8%
Potassium 597mg 319mg 8%
Manganese 0.111mg 0.289mg 8%
Vitamin B1 0.154mg 0.076mg 7%
Vitamin C 0mg 6mg 7%
Vitamin B6 0.179mg 0.103mg 6%
Vitamin B2 0.142mg 0.079mg 5%
Magnesium 51mg 35mg 4%
Starch 7.43g 3%
Polyunsaturated fat 1.011g 0.543g 3%
Vitamin E 0.49mg 0.09mg 3%
Vitamin D 0.3µg 0µg 2%
Vitamin B5 0.163mg 0.189mg 1%
Calcium 20mg 29mg 1%
Vitamin D 11IU 0IU 1%
Carbs 11g 13.55g 1%
Net carbs 9.2g 9.85g N/A
Sugar 9g 0.54g N/A
Vitamin K 2.3µg 2.1µg 0%
Trans fat 0.016g N/A
Tryptophan 0.065mg 0%
Threonine 0.231mg 0%
Isoleucine 0.242mg 0%
Leucine 0.438mg 0%
Lysine 0.377mg 0%
Methionine 0.083mg 0%
Phenylalanine 0.297mg 0%
Valine 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
Jerky
Jerky
3
33% 26% 11% 23% 7%
Protein: 33.2 g
Fats: 25.6 g
Carbs: 11 g
Water: 23.36 g
Other: 6.84 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 +566.7%
Contains more FatsFats +1173.6%
Contains more OtherOther +300%
Contains more CarbsCarbs +23.2%
Contains more WaterWater +232.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Jerky
Jerky
2
47% 49% 4%
Saturated fat: Sat. Fat 10.85 g
Monounsaturated fat: Mono. Fat 11.305 g
Polyunsaturated fat: Poly. Fat 1.011 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 +1781%
Contains more Poly. FatPolyunsaturated fat +86.2%
Contains less Sat. FatSaturated fat -94.2%

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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. Jerky - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167536/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.