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  6. Marshmallow vs. Refried beans

Marshmallow vs. Refried beans — In-Depth Nutrition Comparison

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How are marshmallow and refried beans different?

  • Refried beans have more iron, fiber, manganese, phosphorus, potassium, magnesium, vitamin B6, selenium, and vitamin C than marshmallow.
  • Daily need coverage for iron for refried beans is 15% higher.
  • Marshmallow has less sodium.
  • Refried beans have a lower glycemic index (38) than marshmallow (62).

Candies, marshmallows and Refried beans, canned, traditional style (includes USDA commodity) are the varieties used in this article.

Infographic

Marshmallow 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 1.4% 0.9% 0.44% 8.6% 32% 1.1% 3.4% 10% 1% 9.3%
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 -78.4%
Contains more MagnesiumMagnesium +1650%
Contains more CalciumCalcium +866.7%
Contains more PotassiumPotassium +6280%
Contains more IronIron +526.1%
Contains more CopperCopper +33%
Contains more ZincZinc +1350%
Contains more PhosphorusPhosphorus +1050%
Contains more ManganeseManganese +3512.5%
Contains more SeleniumSelenium +241.2%

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 0% 0% 0% 0% 0.25% 0.23% 1.5% 0.3% 0.69% 0% 0% 0.75% 0.05%
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 +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +7500%
Contains more Vitamin B2Vitamin B2 +7800%
Contains more Vitamin B3Vitamin B3 +370.5%
Contains more Vitamin B5Vitamin B5 +3680%
Contains more Vitamin B6Vitamin B6 +3333.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1000%
Contains more CholineCholine +21100%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marshmallow Refried beans DV% diff.
Carbs 81.3g 13.55g 23%
Histidine 0.017mg 153mg 22%
Iron 0.23mg 1.44mg 15%
Fiber 0.1g 3.7g 14%
Sodium 80mg 370mg 13%
Manganese 0.008mg 0.289mg 12%
Phosphorus 8mg 92mg 12%
Calories 318kcal 90kcal 11%
Potassium 5mg 319mg 9%
Vitamin B6 0.003mg 0.103mg 8%
Magnesium 2mg 35mg 8%
Vitamin C 0mg 6mg 7%
Selenium 1.7µg 5.8µg 7%
Protein 1.8g 4.98g 6%
Vitamin B2 0.001mg 0.079mg 6%
Vitamin B1 0.001mg 0.076mg 6%
Zinc 0.04mg 0.58mg 5%
Vitamin B5 0.005mg 0.189mg 4%
Copper 0.097mg 0.129mg 4%
Choline 0.1mg 21.2mg 4%
Saturated fat 0.056g 0.631g 3%
Starch 7.43g 3%
Folate 1µg 11µg 3%
Polyunsaturated fat 0.047g 0.543g 3%
Calcium 3mg 29mg 3%
Fats 0.2g 2.01g 3%
Vitamin B3 0.078mg 0.367mg 2%
Vitamin K 0µg 2.1µg 2%
Vitamin E 0mg 0.09mg 1%
Monounsaturated fat 0.08g 0.601g 1%
Net carbs 81.2g 9.85g N/A
Sugar 57.56g 0.54g N/A
Trans fat 0.016g N/A
Tryptophan 0mg 0.065mg 0%
Threonine 0.035mg 0.231mg 0%
Isoleucine 0.028mg 0.242mg 0%
Leucine 0.066mg 0.438mg 0%
Lysine 0.077mg 0.377mg 0%
Methionine 0.015mg 0.083mg 0%
Phenylalanine 0.042mg 0.297mg 0%
Valine 0.05mg 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% 81% 16%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 81.3 g
Water: 16.4 g
Other: 0.3 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 +500%
Contains more ProteinProtein +176.7%
Contains more FatsFats +905%
Contains more WaterWater +374.1%
Contains more OtherOther +470%

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 44% 26%
Saturated fat: Sat. Fat 0.056 g
Monounsaturated fat: Mono. Fat 0.08 g
Polyunsaturated fat: Poly. Fat 0.047 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 -91.1%
Contains more Mono. FatMonounsaturated fat +651.3%
Contains more Poly. FatPolyunsaturated fat +1055.3%

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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. Marshmallow - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167995/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.