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Milk vs. Refried beans — In-Depth Nutrition Comparison

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A recap on differences between milk and refried beans

  • Milk has more vitamin B12, calcium, vitamin B2, and vitamin D; however, refried beans are higher in iron, fiber, copper, manganese, and vitamin C.
  • Milk covers your daily vitamin B12 needs 20% more than refried beans.
  • Milk has less sodium.

Food varieties used in this article are Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D and Refried beans, canned, traditional style (includes USDA commodity).

Infographic

Milk 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.
Milk
Milk
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
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 +331%
Contains less SodiumSodium -88.1%
Contains more MagnesiumMagnesium +218.2%
Contains more PotassiumPotassium +112.7%
Contains more IronIron +4700%
Contains more CopperCopper +1190%
Contains more ZincZinc +38.1%
Contains more ManganeseManganese +9533.3%
Contains more SeleniumSelenium +75.8%
~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.
Milk
Milk
5
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% 19% 0.2% 18% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8% 9.7%
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 DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +134.2%
Contains more Vitamin B5Vitamin B5 +91%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +800%
Contains more Vitamin B1Vitamin B1 +280%
Contains more Vitamin B3Vitamin B3 +294.6%
Contains more Vitamin B6Vitamin B6 +178.4%
Contains more Vitamin KVitamin K +2000%
Contains more FolateFolate +120%
Contains more CholineCholine +19.8%

All nutrients comparison - raw data values

Nutrient Milk Refried beans DV% diff.
Histidine 0.101mg 153mg 22%
Vitamin B12 0.47µg 0µg 20%
Iron 0.03mg 1.44mg 18%
Fiber 0g 3.7g 15%
Sodium 44mg 370mg 14%
Copper 0.01mg 0.129mg 13%
Manganese 0.003mg 0.289mg 12%
Calcium 125mg 29mg 10%
Vitamin B2 0.185mg 0.079mg 8%
Vitamin C 0mg 6mg 7%
Vitamin D 1.2µg 0µg 6%
Vitamin D 48IU 0IU 6%
Magnesium 11mg 35mg 6%
Vitamin A 58µg 0µg 6%
Vitamin B6 0.037mg 0.103mg 5%
Selenium 3.3µg 5.8µg 5%
Vitamin B1 0.02mg 0.076mg 5%
Potassium 150mg 319mg 5%
Starch 7.43g 3%
Protein 3.37g 4.98g 3%
Vitamin B5 0.361mg 0.189mg 3%
Carbs 4.99g 13.55g 3%
Polyunsaturated fat 0.035g 0.543g 3%
Folate 5µg 11µg 2%
Vitamin K 0.1µg 2.1µg 2%
Calories 42kcal 90kcal 2%
Vitamin B3 0.093mg 0.367mg 2%
Fats 0.97g 2.01g 2%
Cholesterol 5mg 0mg 2%
Zinc 0.42mg 0.58mg 1%
Choline 17.7mg 21.2mg 1%
Monounsaturated fat 0.277g 0.601g 1%
Vitamin E 0.01mg 0.09mg 1%
Net carbs 4.99g 9.85g N/A
Sugar 5.2g 0.54g N/A
Phosphorus 95mg 92mg 0%
Trans fat 0.016g N/A
Saturated fat 0.633g 0.631g 0%
Tryptophan 0.043mg 0.065mg 0%
Threonine 0.143mg 0.231mg 0%
Isoleucine 0.174mg 0.242mg 0%
Leucine 0.319mg 0.438mg 0%
Lysine 0.282mg 0.377mg 0%
Methionine 0.088mg 0.083mg 0%
Phenylalanine 0.174mg 0.297mg 0%
Valine 0.22mg 0.287mg 0%
Omega-3 - ALA 0.004g 0.169g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 0.027g 0.36g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Milk
Milk
1
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 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 WaterWater +15.7%
Contains more ProteinProtein +47.8%
Contains more FatsFats +107.2%
Contains more CarbsCarbs +171.5%
Contains more OtherOther +128%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Milk
Milk
0
67% 29% 4%
Saturated fat: Sat. Fat 0.633 g
Monounsaturated fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 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 +117%
Contains more Poly. FatPolyunsaturated fat +1451.4%
~equal in Saturated fat ~0.631g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Milk
Milk
1
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 5.2 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 LactoseLactose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
~equal in Glucose ~0g
~equal in Fructose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.