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  6. Corn raw vs. Refried beans

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

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Significant differences between corn raw and refried beans

  • Corn raw has more vitamin B5, vitamin B3, folate, and vitamin B1; however, refried beans are richer in iron, selenium, copper, fiber, and manganese.
  • Refried beans cover your daily sodium needs 15% more than corn raw.
  • Refried beans have 5 times less vitamin B3 than corn raw. Corn raw has 1.77mg of vitamin B3, while refried beans have 0.367mg.
  • Corn raw contains less sodium.
  • Corn raw has a higher glycemic index. The glycemic index of corn raw is 52, while the glycemic index of refried beans is 38.

Specific food types used in this comparison are Corn, sweet, yellow, raw and Refried beans, canned, traditional style (includes USDA commodity).

Infographic

Corn 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 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
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 less SodiumSodium -95.9%
Contains more CalciumCalcium +1350%
Contains more PotassiumPotassium +18.1%
Contains more IronIron +176.9%
Contains more CopperCopper +138.9%
Contains more ZincZinc +26.1%
Contains more ManganeseManganese +77.3%
Contains more SeleniumSelenium +866.7%
~equal in Magnesium ~35mg
~equal in Phosphorus ~92mg

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 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
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 +13.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +103.9%
Contains more Vitamin B3Vitamin B3 +382.3%
Contains more Vitamin B5Vitamin B5 +279.4%
Contains more FolateFolate +281.8%
Contains more Vitamin EVitamin E +28.6%
Contains more Vitamin B2Vitamin B2 +43.6%
Contains more Vitamin B6Vitamin B6 +10.8%
Contains more Vitamin KVitamin K +600%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~21.2mg

All nutrients comparison - raw data values

Nutrient Corn raw Refried beans DV% diff.
Histidine 0.089mg 153mg 22%
Sodium 15mg 370mg 15%
Iron 0.52mg 1.44mg 12%
Vitamin B5 0.717mg 0.189mg 11%
Selenium 0.6µg 5.8µg 9%
Vitamin B3 1.77mg 0.367mg 9%
Copper 0.054mg 0.129mg 8%
Folate 42µg 11µg 8%
Fiber 2g 3.7g 7%
Vitamin B1 0.155mg 0.076mg 7%
Manganese 0.163mg 0.289mg 5%
Protein 3.27g 4.98g 3%
Calcium 2mg 29mg 3%
Carbs 18.7g 13.55g 2%
Vitamin K 0.3µg 2.1µg 2%
Vitamin B2 0.055mg 0.079mg 2%
Fructose 1.94g 0g 2%
Fats 1.35g 2.01g 1%
Potassium 270mg 319mg 1%
Vitamin A 9µg 0µg 1%
Starch 5.7g 7.43g 1%
Zinc 0.46mg 0.58mg 1%
Vitamin B6 0.093mg 0.103mg 1%
Saturated fat 0.325g 0.631g 1%
Vitamin C 6.8mg 6mg 1%
Calories 86kcal 90kcal 0%
Net carbs 16.7g 9.85g N/A
Magnesium 37mg 35mg 0%
Sugar 6.26g 0.54g N/A
Phosphorus 89mg 92mg 0%
Vitamin E 0.07mg 0.09mg 0%
Trans fat 0g 0.016g N/A
Choline 23mg 21.2mg 0%
Monounsaturated fat 0.432g 0.601g 0%
Polyunsaturated fat 0.487g 0.543g 0%
Tryptophan 0.023mg 0.065mg 0%
Threonine 0.129mg 0.231mg 0%
Isoleucine 0.129mg 0.242mg 0%
Leucine 0.348mg 0.438mg 0%
Lysine 0.137mg 0.377mg 0%
Methionine 0.067mg 0.083mg 0%
Phenylalanine 0.15mg 0.297mg 0%
Valine 0.185mg 0.287mg 0%
Omega-3 - ALA 0.014g 0.169g N/A
Omega-3 - Eicosatrienoic acid 0g 0.001g N/A
Omega-6 - Eicosadienoic acid 0g 0.008g N/A
Omega-6 - Linoleic acid 0.468g 0.36g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 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 +38%
Contains more ProteinProtein +52.3%
Contains more FatsFats +48.9%
Contains more OtherOther +171.4%
~equal in Water ~77.75g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 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 -48.5%
Contains more Mono. FatMonounsaturated fat +39.1%
Contains more Poly. FatPolyunsaturated fat +11.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
48% 7% 29% 16%
Starch: 5.7 g
Sucrose: 0.89 g
Glucose: 3.43 g
Fructose: 1.94 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
93% 7%
Starch: 7.43 g
Sucrose: 0.54 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +64.8%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more StarchStarch +30.4%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.