Margarine vs. Refried beans — In-Depth Nutrition Comparison

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Significant differences between margarine and refried beans

Margarine has more vitamin K, vitamin A, and vitamin E; however, refried beans are richer in iron, fiber, copper, phosphorus, and selenium.
Margarine covers your daily vitamin K needs 76% more than refried beans.
Refried beans contain less saturated fat.
Refried beans have a higher glycemic index. The glycemic index of refried beans is 38, while the glycemic index of margarine is 0.

Specific food types used in this comparison are Margarine, regular, 80% fat, composite, stick, without salt and Refried beans, canned, traditional style (includes USDA commodity).

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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.

Margarine

Refried beans

Contains less SodiumSodium

-99.5%

Contains more MagnesiumMagnesium	+1066.7%
Contains more CalciumCalcium	+866.7%
Contains more PotassiumPotassium	+1672.2%
Contains more IronIron	+2300%
Contains more CopperCopper	+∞%
Contains more ZincZinc	+∞%
Contains more PhosphorusPhosphorus	+1740%
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.

Margarine

Refried beans

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+9900%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+4328.6%

Contains more Vitamin CVitamin C	+2900%
Contains more Vitamin B1Vitamin B1	+660%
Contains more Vitamin B2Vitamin B2	+113.5%
Contains more Vitamin B3Vitamin B3	+1495.7%
Contains more Vitamin B6Vitamin B6	+1044.4%
Contains more FolateFolate	+1000%
Contains more CholineCholine	+71%

~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	24.302g	0.543g	158%
Fats	80.71g	2.01g	121%
Monounsaturated fat	38.877g	0.601g	96%
Vitamin A	819µg	0µg	91%
Vitamin K	93µg	2.1µg	76%
Saturated fat	15.189g	0.631g	66%
Vitamin E	9mg	0.09mg	59%
Calories	717kcal	90kcal	31%
Histidine		153mg	22%
Iron	0.06mg	1.44mg	17%
Sodium	2mg	370mg	16%
Fiber	0g	3.7g	15%
Copper	0mg	0.129mg	14%
Manganese		0.289mg	13%
Phosphorus	5mg	92mg	12%
Selenium	0µg	5.8µg	11%
Protein	0.16g	4.98g	10%
Potassium	18mg	319mg	9%
Magnesium	3mg	35mg	8%
Vitamin B6	0.009mg	0.103mg	7%
Vitamin C	0.2mg	6mg	6%
Vitamin B1	0.01mg	0.076mg	6%
Zinc	0mg	0.58mg	5%
Vitamin B12	0.1µg	0µg	4%
Vitamin B5		0.189mg	4%
Carbs	0.7g	13.55g	4%
Starch		7.43g	3%
Folate	1µg	11µg	3%
Calcium	3mg	29mg	3%
Vitamin B2	0.037mg	0.079mg	3%
Vitamin B3	0.023mg	0.367mg	2%
Choline	12.4mg	21.2mg	2%
Net carbs	0.7g	9.85g	N/A
Sugar	0g	0.54g	N/A
Trans fat	14.89g	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 - DPA	0.006g	0g	N/A
Omega-3 - Eicosatrienoic acid		0.001g	N/A
Omega-6 - Eicosadienoic acid		0.008g	N/A
Omega-6 - Linoleic acid	21.522g	0.36g	N/A