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Pecan vs. Refried beans — In-Depth Nutrition Comparison

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A recap on differences between pecan and refried beans

  • Refried beans have less manganese, copper, vitamin B1, zinc, phosphorus, fiber, magnesium, and iron.
  • Pecan covers your daily manganese needs 183% more than refried beans.
  • Refried beans contain 10 times less saturated fat than pecan. Pecan contains 6.18g of saturated fat, while refried beans contain 0.631g.
  • The glycemic index of refried beans is higher.

Food varieties used in this article are Nuts, pecans and Refried beans, canned, traditional style (includes USDA commodity).

Infographic

Pecan 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.
Pecan
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 21% 36% 95% 400% 124% 119% 0% 587% 21%
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 +245.7%
Contains more CalciumCalcium +141.4%
Contains more PotassiumPotassium +28.5%
Contains more IronIron +75.7%
Contains more CopperCopper +830.2%
Contains more ZincZinc +681%
Contains more PhosphorusPhosphorus +201.1%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +1457.1%
Contains more SeleniumSelenium +52.6%

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.
Pecan
10
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 3.7% 1% 28% 0% 165% 30% 22% 52% 48% 0% 8.8% 17% 22%
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 +1455.6%
Contains more Vitamin B1Vitamin B1 +768.4%
Contains more Vitamin B2Vitamin B2 +64.6%
Contains more Vitamin B3Vitamin B3 +218%
Contains more Vitamin B5Vitamin B5 +356.6%
Contains more Vitamin B6Vitamin B6 +103.9%
Contains more Vitamin KVitamin K +66.7%
Contains more FolateFolate +100%
Contains more CholineCholine +91%
Contains more Vitamin CVitamin C +445.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pecan
3
9% 72% 14% 4%
Protein: 9.17 g
Fats: 71.97 g
Carbs: 13.86 g
Water: 3.52 g
Other: 1.48 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 +84.1%
Contains more FatsFats +3480.6%
Contains more WaterWater +2108.8%
Contains more OtherOther +15.5%
~equal in Carbs ~13.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pecan
2
9% 59% 32%
Saturated fat: Sat. Fat 6.18 g
Monounsaturated fat: Mono. Fat 40.801 g
Polyunsaturated fat: Poly. Fat 21.614 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 +6688.9%
Contains more Poly. FatPolyunsaturated fat +3880.5%
Contains less Sat. FatSaturated fat -89.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Pecan
3
10% 88%
Starch: 0.46 g
Sucrose: 3.9 g
Glucose: 0.04 g
Fructose: 0.04 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 +622.2%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more StarchStarch +1515.2%
~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.
Pecan 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 Pecan Refried beans DV% diff.
Manganese 4.5mg 0.289mg 183%
Polyunsaturated fat 21.614g 0.543g 140%
Copper 1.2mg 0.129mg 119%
Fats 71.97g 2.01g 108%
Monounsaturated fat 40.801g 0.601g 101%
Vitamin B1 0.66mg 0.076mg 49%
Zinc 4.53mg 0.58mg 36%
Calories 691kcal 90kcal 30%
Phosphorus 277mg 92mg 26%
Saturated fat 6.18g 0.631g 25%
Fiber 9.6g 3.7g 24%
Histidine 0.262mg 153mg 22%
Magnesium 121mg 35mg 20%
Sodium 0mg 370mg 16%
Iron 2.53mg 1.44mg 14%
Vitamin B5 0.863mg 0.189mg 13%
Vitamin E 1.4mg 0.09mg 9%
Protein 9.17g 4.98g 8%
Vitamin B6 0.21mg 0.103mg 8%
Vitamin B3 1.167mg 0.367mg 5%
Vitamin C 1.1mg 6mg 5%
Selenium 3.8µg 5.8µg 4%
Vitamin B2 0.13mg 0.079mg 4%
Choline 40.5mg 21.2mg 4%
Calcium 70mg 29mg 4%
Starch 0.46g 7.43g 3%
Potassium 410mg 319mg 3%
Folate 22µg 11µg 3%
Vitamin K 3.5µg 2.1µg 1%
Carbs 13.86g 13.55g 0%
Net carbs 4.26g 9.85g N/A
Sugar 3.97g 0.54g N/A
Vitamin A 3µg 0µg 0%
Trans fat 0.016g N/A
Tryptophan 0.093mg 0.065mg 0%
Threonine 0.306mg 0.231mg 0%
Isoleucine 0.336mg 0.242mg 0%
Leucine 0.598mg 0.438mg 0%
Lysine 0.287mg 0.377mg 0%
Methionine 0.183mg 0.083mg 0%
Phenylalanine 0.426mg 0.297mg 0%
Valine 0.411mg 0.287mg 0%
Fructose 0.04g 0g 0%
Omega-3 - ALA 0.169g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0g 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
Pecan 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
31%
Pecan
10%
Refried beans
Minerals Daily Need Coverage Score
149%
Pecan
33%
Refried beans

Comparison summary

Which food is lower in Sugar?
Refried beans
Refried beans is lower in Sugar (difference - 3.43g)
Which food is lower in Saturated fat?
Refried beans
Refried beans is lower in Saturated fat (difference - 5.549g)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $3)
Which food contains less Sodium?
Pecan
Pecan contains less Sodium (difference - 370mg)
Which food is lower in glycemic index?
Pecan
Pecan is lower in glycemic index (difference - 28)
Which food is richer in minerals?
Pecan
Pecan is relatively richer in minerals
Which food is richer in vitamins?
Pecan
Pecan 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. Pecan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170182/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.