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Malt vs. Refried beans — In-Depth Nutrition Comparison

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Differences between malt and refried beans

  • Malt has more vitamin B12, vitamin B2, and calcium, while refried beans have more iron, fiber, copper, manganese, and vitamin C.
  • Malt's daily need coverage for vitamin B12 is 18% higher.
  • Refried beans contain 3 times less calcium than malt. Malt contains 98mg of calcium, while refried beans contain 29mg.
  • The amount of saturated fat in refried beans is lower.
  • Refried beans have a lower glycemic index. The glycemic index of refried beans is 38, while the glycemic index of malt is 59.

The food types used in this comparison are Beverages, Malted drink mix, chocolate, powder, prepared with whole milk and Refried beans, canned, traditional style (includes USDA commodity).

Infographic

Malt vs Refried beans infographic
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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.
Malt
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 29% 15% 7.9% 12% 11% 39% 7.8% 10% 29%
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 +237.9%
Contains less SodiumSodium -83.8%
Contains more MagnesiumMagnesium +133.3%
Contains more PotassiumPotassium +85.5%
Contains more IronIron +585.7%
Contains more CopperCopper +248.6%
Contains more ZincZinc +41.5%
Contains more ManganeseManganese +261.3%
~equal in Phosphorus ~92mg
~equal in Selenium ~5.8µg

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.
Malt
4
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 0.33% 8.7% 1.2% 0% 14% 42% 4.9% 21% 11% 53% 0.75% 6.8% 0%
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 B2Vitamin B2 +132.9%
Contains more Vitamin B5Vitamin B5 +87.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +5900%
Contains more Vitamin EVitamin E +50%
Contains more Vitamin B1Vitamin B1 +40.7%
Contains more Vitamin B3Vitamin B3 +41.7%
Contains more Vitamin B6Vitamin B6 +123.9%
Contains more Vitamin KVitamin K +600%
Contains more FolateFolate +22.2%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Malt
2
3% 3% 11% 81%
Protein: 3.37 g
Fats: 3.29 g
Carbs: 11.2 g
Water: 81.34 g
Other: 0.8 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 FatsFats +63.7%
Contains more ProteinProtein +47.8%
Contains more CarbsCarbs +21%
Contains more OtherOther +113.8%
~equal in Water ~77.75g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Malt
1
65% 28% 7%
Saturated fat: Sat. Fat 1.883 g
Monounsaturated fat: Mono. Fat 0.827 g
Polyunsaturated fat: Poly. Fat 0.208 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 +37.6%
Contains less Sat. FatSaturated fat -66.5%
Contains more Poly. FatPolyunsaturated fat +161.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Malt Refried beans DV% diff.
Histidine 0.077mg 153mg 22%
Vitamin B12 0.42µg 0µg 18%
Iron 0.21mg 1.44mg 15%
Sodium 60mg 370mg 13%
Fiber 0.5g 3.7g 13%
Copper 0.037mg 0.129mg 10%
Manganese 0.08mg 0.289mg 9%
Vitamin B2 0.184mg 0.079mg 8%
Calcium 98mg 29mg 7%
Vitamin C 0.1mg 6mg 7%
Saturated fat 1.883g 0.631g 6%
Magnesium 15mg 35mg 5%
Potassium 172mg 319mg 4%
Vitamin B6 0.046mg 0.103mg 4%
Choline 21.2mg 4%
Protein 3.37g 4.98g 3%
Vitamin B5 0.354mg 0.189mg 3%
Starch 7.43g 3%
Cholesterol 10mg 0mg 3%
Vitamin A 26µg 0µg 3%
Polyunsaturated fat 0.208g 0.543g 2%
Vitamin B1 0.054mg 0.076mg 2%
Zinc 0.41mg 0.58mg 2%
Fats 3.29g 2.01g 2%
Vitamin K 0.3µg 2.1µg 2%
Monounsaturated fat 0.827g 0.601g 1%
Selenium 5.4µg 5.8µg 1%
Carbs 11.2g 13.55g 1%
Caffeine 3mg 0mg 1%
Folate 9µg 11µg 1%
Vitamin B3 0.259mg 0.367mg 1%
Calories 85kcal 90kcal 0%
Net carbs 10.7g 9.85g N/A
Sugar 6.68g 0.54g N/A
Phosphorus 91mg 92mg 0%
Vitamin E 0.06mg 0.09mg 0%
Trans fat 0.016g N/A
Tryptophan 0.074mg 0.065mg 0%
Threonine 0.143mg 0.231mg 0%
Isoleucine 0.165mg 0.242mg 0%
Leucine 0.268mg 0.438mg 0%
Lysine 0.142mg 0.377mg 0%
Methionine 0.074mg 0.083mg 0%
Phenylalanine 0.15mg 0.297mg 0%
Valine 0.193mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Malt Refried beans
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
13%
Malt
10%
Refried beans
Minerals Daily Need Coverage Score
17%
Malt
33%
Refried beans

Comparison summary

Which food is lower in Cholesterol?
Refried beans
Refried beans is lower in Cholesterol (difference - 10mg)
Which food is lower in Sugar?
Refried beans
Refried beans is lower in Sugar (difference - 6.14g)
Which food is lower in Saturated fat?
Refried beans
Refried beans is lower in Saturated fat (difference - 1.252g)
Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 21)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $1)
Which food is richer in minerals?
Refried beans
Refried beans is relatively richer in minerals
Which food is richer in vitamins?
Refried beans
Refried beans is relatively richer in vitamins
Which food contains less Sodium?
Malt
Malt contains less Sodium (difference - 310mg)

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. Malt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174867/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.