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Mixed nuts vs. Refried beans — In-Depth Nutrition Comparison

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Significant differences between mixed nuts and refried beans

  • The amount of copper, manganese, phosphorus, vitamin E, selenium, magnesium, vitamin B3, zinc, and vitamin B6 in mixed nuts is higher than in refried beans.
  • Mixed nuts cover your daily copper needs 86% more than refried beans.
  • Refried beans have 87 times less vitamin E than mixed nuts. Mixed nuts have 7.82mg of vitamin E, while refried beans have 0.09mg.
  • 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 mixed nuts is 24.

Specific food types used in this comparison are Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Refried beans, canned, traditional style (includes USDA commodity).

Infographic

Mixed nuts 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
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 MagnesiumMagnesium +554.3%
Contains more CalciumCalcium +303.4%
Contains more PotassiumPotassium +98.1%
Contains more IronIron +81.3%
Contains more CopperCopper +603.1%
Contains more ZincZinc +479.3%
Contains more PhosphorusPhosphorus +395.7%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +605.9%
Contains more SeleniumSelenium +484.5%

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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
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 EVitamin E +8588.9%
Contains more Vitamin B1Vitamin B1 +148.7%
Contains more Vitamin B2Vitamin B2 +148.1%
Contains more Vitamin B3Vitamin B3 +2000.5%
Contains more Vitamin B5Vitamin B5 +503.2%
Contains more Vitamin B6Vitamin B6 +241.7%
Contains more Vitamin KVitamin K +171.4%
Contains more FolateFolate +654.5%
Contains more CholineCholine +145.3%
Contains more Vitamin CVitamin C +1100%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 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 ProteinProtein +302.4%
Contains more FatsFats +2584.1%
Contains more CarbsCarbs +55.4%
Contains more OtherOther +68.4%
Contains more WaterWater +3638%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 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 +4640.1%
Contains more Poly. FatPolyunsaturated fat +2591%
Contains less Sat. FatSaturated fat -92.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
50% 50%
Starch: 4.2 g
Sucrose: 4.15 g
Glucose: 0 g
Fructose: 0 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 +668.5%
Contains more StarchStarch +76.9%
~equal in Glucose ~0g
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mixed nuts Refried beans DV% diff.
Polyunsaturated fat 14.612g 0.543g 94%
Copper 0.907mg 0.129mg 86%
Fats 53.95g 2.01g 80%
Manganese 2.04mg 0.289mg 76%
Monounsaturated fat 28.488g 0.601g 70%
Vitamin E 7.82mg 0.09mg 52%
Phosphorus 456mg 92mg 52%
Selenium 33.9µg 5.8µg 51%
Magnesium 229mg 35mg 46%
Vitamin B3 7.709mg 0.367mg 46%
Saturated fat 8.711g 0.631g 37%
Protein 20.04g 4.98g 30%
Calories 607kcal 90kcal 26%
Zinc 3.36mg 0.58mg 25%
Histidine 0.572mg 153mg 22%
Vitamin B6 0.352mg 0.103mg 19%
Vitamin B5 1.14mg 0.189mg 19%
Folate 83µg 11µg 18%
Sodium 5mg 370mg 16%
Iron 2.61mg 1.44mg 15%
Fiber 7g 3.7g 13%
Vitamin B1 0.189mg 0.076mg 9%
Vitamin B2 0.196mg 0.079mg 9%
Potassium 632mg 319mg 9%
Calcium 117mg 29mg 9%
Vitamin C 0.5mg 6mg 6%
Choline 52mg 21.2mg 6%
Carbs 21.05g 13.55g 3%
Vitamin K 5.7µg 2.1µg 3%
Starch 4.2g 7.43g 1%
Net carbs 14.05g 9.85g N/A
Sugar 4.15g 0.54g N/A
Trans fat 0.055g 0.016g N/A
Tryptophan 0.22mg 0.065mg 0%
Threonine 0.703mg 0.231mg 0%
Isoleucine 0.826mg 0.242mg 0%
Leucine 1.656mg 0.438mg 0%
Lysine 0.782mg 0.377mg 0%
Methionine 0.283mg 0.083mg 0%
Phenylalanine 1.182mg 0.297mg 0%
Valine 1.001mg 0.287mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - ALA 0.082g 0.169g N/A
Omega-3 - Eicosatrienoic acid 0g 0.001g N/A
Omega-6 - Eicosadienoic acid 0.013g 0.008g N/A
Omega-6 - Linoleic acid 14.455g 0.36g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mixed nuts 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
50%
Mixed nuts
10%
Refried beans
Minerals Daily Need Coverage Score
139%
Mixed nuts
33%
Refried beans

Comparison summary

Which food is lower in Sugar?
Refried beans
Refried beans is lower in Sugar (difference - 3.61g)
Which food is lower in Saturated fat?
Refried beans
Refried beans is lower in Saturated fat (difference - 8.08g)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $3)
Which food contains less Sodium?
Mixed nuts
Mixed nuts contains less Sodium (difference - 365mg)
Which food is lower in glycemic index?
Mixed nuts
Mixed nuts is lower in glycemic index (difference - 14)
Which food is richer in minerals?
Mixed nuts
Mixed nuts is relatively richer in minerals
Which food is richer in vitamins?
Mixed nuts
Mixed nuts is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.