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  6. Kumquat vs. Refried beans

Kumquat vs. Refried beans — In-Depth Nutrition Comparison

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Important differences between kumquat and refried beans

  • Kumquat has more vitamin C, fiber, and vitamin A; however, refried beans have more selenium, phosphorus, iron, manganese, and vitamin B6.
  • Kumquat's daily need coverage for vitamin C is 42% more.
  • Kumquat is lower in sodium.
  • Kumquat has a higher glycemic index than refried beans.

The food varieties used in the comparison are Kumquats, raw and Refried beans, canned, traditional style (includes USDA commodity).

Infographic

Kumquat 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 14% 19% 16% 32% 32% 4.6% 8.1% 1.3% 18% 0%
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 CalciumCalcium +113.8%
Contains less SodiumSodium -97.3%
Contains more MagnesiumMagnesium +75%
Contains more PotassiumPotassium +71.5%
Contains more IronIron +67.4%
Contains more CopperCopper +35.8%
Contains more ZincZinc +241.2%
Contains more PhosphorusPhosphorus +384.2%
Contains more ManganeseManganese +114.1%
Contains more SeleniumSelenium +∞%

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 146% 5% 3% 0% 9.3% 21% 8% 12% 8.3% 0% 0% 13% 4.6%
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 CVitamin C +631.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +66.7%
Contains more Vitamin B2Vitamin B2 +13.9%
Contains more Vitamin B3Vitamin B3 +16.9%
Contains more FolateFolate +54.5%
Contains more Vitamin B1Vitamin B1 +105.4%
Contains more Vitamin B6Vitamin B6 +186.1%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +152.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.189mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kumquat Refried beans DV% diff.
Vitamin C 43.9mg 6mg 42%
Histidine 153mg 22%
Sodium 10mg 370mg 16%
Selenium 0µg 5.8µg 11%
Fiber 6.5g 3.7g 11%
Phosphorus 19mg 92mg 10%
Iron 0.86mg 1.44mg 7%
Manganese 0.135mg 0.289mg 7%
Protein 1.88g 4.98g 6%
Vitamin B6 0.036mg 0.103mg 5%
Magnesium 20mg 35mg 4%
Potassium 186mg 319mg 4%
Copper 0.095mg 0.129mg 4%
Zinc 0.17mg 0.58mg 4%
Calcium 62mg 29mg 3%
Vitamin B1 0.037mg 0.076mg 3%
Starch 7.43g 3%
Folate 17µg 11µg 2%
Polyunsaturated fat 0.171g 0.543g 2%
Choline 8.4mg 21.2mg 2%
Vitamin K 0µg 2.1µg 2%
Saturated fat 0.103g 0.631g 2%
Vitamin A 15µg 0µg 2%
Fats 0.86g 2.01g 2%
Vitamin B2 0.09mg 0.079mg 1%
Monounsaturated fat 0.154g 0.601g 1%
Carbs 15.9g 13.55g 1%
Calories 71kcal 90kcal 1%
Net carbs 9.4g 9.85g N/A
Sugar 9.36g 0.54g N/A
Vitamin E 0.15mg 0.09mg 0%
Vitamin B3 0.429mg 0.367mg 0%
Vitamin B5 0.208mg 0.189mg 0%
Trans fat 0g 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
2% 16% 81%
Protein: 1.88 g
Fats: 0.86 g
Carbs: 15.9 g
Water: 80.85 g
Other: 0.51 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 +17.3%
Contains more ProteinProtein +164.9%
Contains more FatsFats +133.7%
Contains more OtherOther +235.3%
~equal in Water ~77.75g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 36% 40%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.154 g
Polyunsaturated fat: Poly. Fat 0.171 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 -83.7%
Contains more Mono. FatMonounsaturated fat +290.3%
Contains more Poly. FatPolyunsaturated fat +217.5%

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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. Kumquat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168154/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.