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Omelette vs. Refried beans — In-Depth Nutrition Comparison

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Summary of differences between omelette and refried beans

  • Omelette has more choline, selenium, vitamin B12, vitamin B2, vitamin B5, and vitamin A, while refried beans have more fiber and manganese.
  • Omelette covers your daily need for cholesterol, 104% more than refried beans.
  • The amount of cholesterol in refried beans is lower.
  • Omelette has a lower glycemic index. The glycemic index of omelette is 0, while the glycemic index of refried beans is 38.

These are the specific foods used in this comparison Egg, whole, cooked, omelet and Refried beans, canned, traditional style (includes USDA commodity).

Infographic

Omelette 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 7.9% 14% 10% 56% 21% 30% 72% 20% 3.1% 141%
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 +65.5%
Contains more ZincZinc +87.9%
Contains more PhosphorusPhosphorus +81.5%
Contains less SodiumSodium -58.1%
Contains more SeleniumSelenium +344.8%
Contains more MagnesiumMagnesium +218.2%
Contains more PotassiumPotassium +172.6%
Contains more CopperCopper +104.8%
Contains more ManganeseManganese +1104.2%
~equal in Iron ~1.44mg

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% 57% 26% 26% 8.5% 89% 1.2% 77% 33% 95% 11% 29% 135%
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 EVitamin E +1333.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +388.6%
Contains more Vitamin B5Vitamin B5 +582%
Contains more Vitamin B6Vitamin B6 +38.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +114.3%
Contains more FolateFolate +254.5%
Contains more CholineCholine +1067.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +123.5%
Contains more Vitamin B3Vitamin B3 +473.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 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 +112.2%
Contains more FatsFats +480.1%
Contains more CarbsCarbs +2017.2%
Contains more OtherOther +71%
~equal in Water ~77.75g

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 45% 25%
Saturated fat: Sat. Fat 3.319 g
Monounsaturated fat: Mono. Fat 4.843 g
Polyunsaturated fat: Poly. Fat 2.712 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 +705.8%
Contains more Poly. FatPolyunsaturated fat +399.4%
Contains less Sat. FatSaturated fat -81%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.31 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 GlucoseGlucose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
~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.
Omelette Refried beans
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Omelette Refried beans DV% diff.
Cholesterol 313mg 0mg 104%
Choline 247.6mg 21.2mg 41%
Selenium 25.8µg 5.8µg 36%
Vitamin B12 0.76µg 0µg 32%
Vitamin B2 0.386mg 0.079mg 24%
Histidine 0.26mg 153mg 22%
Vitamin B5 1.289mg 0.189mg 22%
Vitamin A 172µg 0µg 19%
Fats 11.66g 2.01g 15%
Fiber 0g 3.7g 15%
Polyunsaturated fat 2.712g 0.543g 14%
Manganese 0.024mg 0.289mg 12%
Saturated fat 3.319g 0.631g 12%
Monounsaturated fat 4.843g 0.601g 11%
Phosphorus 167mg 92mg 11%
Protein 10.57g 4.98g 11%
Sodium 155mg 370mg 9%
Vitamin D 1.7µg 0µg 9%
Vitamin D 69IU 0IU 9%
Vitamin E 1.29mg 0.09mg 8%
Copper 0.063mg 0.129mg 7%
Folate 39µg 11µg 7%
Vitamin C 0mg 6mg 7%
Potassium 117mg 319mg 6%
Magnesium 11mg 35mg 6%
Zinc 1.09mg 0.58mg 5%
Vitamin B1 0.034mg 0.076mg 4%
Carbs 0.64g 13.55g 4%
Starch 7.43g 3%
Vitamin B6 0.143mg 0.103mg 3%
Calories 154kcal 90kcal 3%
Vitamin B3 0.064mg 0.367mg 2%
Vitamin K 4.5µg 2.1µg 2%
Calcium 48mg 29mg 2%
Iron 1.48mg 1.44mg 1%
Net carbs 0.64g 9.85g N/A
Sugar 0.31g 0.54g N/A
Trans fat 0.709g 0.016g N/A
Tryptophan 0.14mg 0.065mg 0%
Threonine 0.467mg 0.231mg 0%
Isoleucine 0.565mg 0.242mg 0%
Leucine 0.913mg 0.438mg 0%
Lysine 0.767mg 0.377mg 0%
Methionine 0.319mg 0.083mg 0%
Phenylalanine 0.572mg 0.297mg 0%
Valine 0.722mg 0.287mg 0%
Omega-3 - DHA 0.049g 0g N/A
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 0.015g 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
Omelette 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
45%
Omelette
10%
Refried beans
Minerals Daily Need Coverage Score
37%
Omelette
33%
Refried beans

Comparison summary

Which food is lower in Cholesterol?
Refried beans
Refried beans is lower in Cholesterol (difference - 313mg)
Which food is lower in Saturated fat?
Refried beans
Refried beans is lower in Saturated fat (difference - 2.688g)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $1)
Which food is lower in Sugar?
Omelette
Omelette is lower in Sugar (difference - 0.23g)
Which food contains less Sodium?
Omelette
Omelette contains less Sodium (difference - 215mg)
Which food is lower in glycemic index?
Omelette
Omelette is lower in glycemic index (difference - 38)
Which food is richer in vitamins?
Omelette
Omelette is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/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.