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Pilaf vs. Refried beans — In-Depth Nutrition Comparison

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A recap on differences between pilaf and refried beans

  • Pilaf has more folate, selenium, vitamin B1, vitamin B3, manganese, vitamin B6, iron, and vitamin B5; however, refried beans are higher in fiber.
  • Pilaf covers your daily folate needs 50% more than refried beans.
  • Refried beans contain 17 times less vitamin B3 than pilaf. Pilaf contains 6.127mg of vitamin B3, while refried beans contain 0.367mg.
  • Refried beans have less sodium.
  • The glycemic index of pilaf is higher.

Food varieties used in this article are Rice and vermicelli mix, rice pilaf flavor, unprepared and Refried beans, canned, traditional style (includes USDA commodity).

Infographic

Pilaf 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.
Pilaf
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 25% 17% 92% 55% 28% 66% 170% 115% 177%
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 +186.2%
Contains more IronIron +69.4%
Contains more CopperCopper +28.7%
Contains more ZincZinc +74.1%
Contains more PhosphorusPhosphorus +67.4%
Contains more ManganeseManganese +205.2%
Contains more SeleniumSelenium +458.6%
Contains more PotassiumPotassium +69.7%
Contains less SodiumSodium -71.6%
~equal in Magnesium ~35mg

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.
Pilaf
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 14% 1.3% 0.8% 0% 151% 20% 115% 43% 92% 2.5% 1.3% 159% 9.5%
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 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 B1Vitamin B1 +693.4%
Contains more Vitamin B3Vitamin B3 +1569.5%
Contains more Vitamin B5Vitamin B5 +278.3%
Contains more Vitamin B6Vitamin B6 +288.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1827.3%
Contains more Vitamin CVitamin C +46.3%
Contains more Vitamin EVitamin E +125%
Contains more Vitamin KVitamin K +320%
Contains more CholineCholine +21.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.079mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pilaf
3
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 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 +109.2%
Contains more CarbsCarbs +463.2%
Contains more OtherOther +125.7%
Contains more FatsFats +46.7%
Contains more WaterWater +867%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pilaf
1
29% 35% 36%
Saturated fat: Sat. Fat 0.307 g
Monounsaturated fat: Mono. Fat 0.373 g
Polyunsaturated fat: Poly. Fat 0.377 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 -51.3%
Contains more Mono. FatMonounsaturated fat +61.1%
Contains more Poly. FatPolyunsaturated fat +44%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Pilaf
3
98%
Starch: 71.23 g
Sucrose: 0.3 g
Glucose: 0.1 g
Fructose: 0 g
Lactose: 0 g
Maltose: 1.13 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 StarchStarch +858.7%
Contains more GlucoseGlucose +∞%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +80%
~equal in Fructose ~0g
~equal in Lactose ~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.
Pilaf Refried beans
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Pilaf Refried beans DV% diff.
Folate 212µg 11µg 50%
Selenium 32.4µg 5.8µg 48%
Vitamin B1 0.603mg 0.076mg 44%
Sodium 1303mg 370mg 41%
Vitamin B3 6.127mg 0.367mg 36%
Starch 71.23g 7.43g 26%
Manganese 0.882mg 0.289mg 26%
Vitamin B6 0.4mg 0.103mg 23%
Histidine 0.15mg 153mg 22%
Carbs 76.31g 13.55g 21%
Calories 359kcal 90kcal 13%
Iron 2.44mg 1.44mg 13%
Protein 10.42g 4.98g 11%
Vitamin B5 0.715mg 0.189mg 11%
Fiber 1.2g 3.7g 10%
Phosphorus 154mg 92mg 9%
Calcium 83mg 29mg 5%
Copper 0.166mg 0.129mg 4%
Zinc 1.01mg 0.58mg 4%
Potassium 188mg 319mg 4%
Vitamin C 4.1mg 6mg 2%
Monounsaturated fat 0.373g 0.601g 1%
Vitamin K 0.5µg 2.1µg 1%
Vitamin B12 0.02µg 0µg 1%
Magnesium 32mg 35mg 1%
Vitamin B2 0.087mg 0.079mg 1%
Saturated fat 0.307g 0.631g 1%
Polyunsaturated fat 0.377g 0.543g 1%
Fats 1.37g 2.01g 1%
Choline 17.5mg 21.2mg 1%
Net carbs 75.11g 9.85g N/A
Cholesterol 1mg 0mg 0%
Sugar 1.53g 0.54g N/A
Vitamin A 4µg 0µg 0%
Vitamin E 0.04mg 0.09mg 0%
Trans fat 0g 0.016g N/A
Tryptophan 0.086mg 0.065mg 0%
Threonine 0.221mg 0.231mg 0%
Isoleucine 0.279mg 0.242mg 0%
Leucine 0.523mg 0.438mg 0%
Lysine 0.189mg 0.377mg 0%
Methionine 0.145mg 0.083mg 0%
Phenylalanine 0.32mg 0.297mg 0%
Valine 0.374mg 0.287mg 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
Pilaf 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
47%
Pilaf
10%
Refried beans
Minerals Daily Need Coverage Score
77%
Pilaf
33%
Refried beans

Comparison summary

Which food is lower in Cholesterol?
Refried beans
Refried beans is lower in Cholesterol (difference - 1mg)
Which food is lower in Sugar?
Refried beans
Refried beans is lower in Sugar (difference - 0.99g)
Which food contains less Sodium?
Refried beans
Refried beans contains less Sodium (difference - 933mg)
Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 22)
Which food is lower in Saturated fat?
Pilaf
Pilaf is lower in Saturated fat (difference - 0.324g)
Which food is richer in minerals?
Pilaf
Pilaf is relatively richer in minerals
Which food is richer in vitamins?
Pilaf
Pilaf is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Pilaf - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168951/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.