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Pizza vs. Refried beans — In-Depth Nutrition Comparison

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Important differences between pizza and refried beans

  • Refried beans have less vitamin B1, selenium, vitamin B3, folate, phosphorus, vitamin B12, calcium, and iron.
  • Pizza's daily need coverage for vitamin B1 is 26% more.
  • Refried beans are lower in saturated fat.
  • Pizza has a higher glycemic index than refried beans.

The food varieties used in the comparison are Fast Food, Pizza Chain, 14" pizza, cheese topping, regular crust and Refried beans, canned, traditional style (includes USDA commodity).

Infographic

Pizza 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.
Pizza
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 56% 15% 93% 35% 37% 93% 78% 47% 109%
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 +548.3%
Contains more IronIron +72.2%
Contains more ZincZinc +131%
Contains more PhosphorusPhosphorus +134.8%
Contains more ManganeseManganese +24.6%
Contains more SeleniumSelenium +243.1%
Contains more MagnesiumMagnesium +45.8%
Contains more PotassiumPotassium +85.5%
Contains more CopperCopper +22.9%
Contains less SodiumSodium -38.1%

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.
Pizza
8
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 4.7% 23% 17% 0% 98% 45% 72% 0% 18% 53% 17% 70% 8.9%
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 +822.2%
Contains more Vitamin B1Vitamin B1 +413.2%
Contains more Vitamin B2Vitamin B2 +146.8%
Contains more Vitamin B3Vitamin B3 +942.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +219%
Contains more FolateFolate +745.5%
Contains more Vitamin CVitamin C +328.6%
Contains more Vitamin B6Vitamin B6 +28.8%
Contains more CholineCholine +29.3%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pizza
4
11% 10% 33% 43% 2%
Protein: 11.39 g
Fats: 9.69 g
Carbs: 33.33 g
Water: 43.17 g
Other: 2.42 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 +128.7%
Contains more FatsFats +382.1%
Contains more CarbsCarbs +146%
Contains more OtherOther +41.5%
Contains more WaterWater +80.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pizza
2
51% 30% 19%
Saturated fat: Sat. Fat 4.465 g
Monounsaturated fat: Mono. Fat 2.608 g
Polyunsaturated fat: Poly. Fat 1.681 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 +333.9%
Contains more Poly. FatPolyunsaturated fat +209.6%
Contains less Sat. FatSaturated fat -85.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Pizza
6
88% 3% 3% 3%
Starch: 26.95 g
Sucrose: 0.2 g
Glucose: 0.78 g
Fructose: 1 g
Lactose: 0.42 g
Maltose: 1.05 g
Galactose: 0.13 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 +262.7%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
Contains more SucroseSucrose +170%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pizza Refried beans DV% diff.
Selenium 19.9µg 5.8µg 26%
Vitamin B1 0.39mg 0.076mg 26%
Histidine 0.355mg 153mg 22%
Vitamin B3 3.825mg 0.367mg 22%
Folate 93µg 11µg 21%
Phosphorus 216mg 92mg 18%
Vitamin B12 0.42µg 0µg 18%
Saturated fat 4.465g 0.631g 17%
Calcium 188mg 29mg 16%
Protein 11.39g 4.98g 13%
Iron 2.48mg 1.44mg 13%
Fats 9.69g 2.01g 12%
Sodium 598mg 370mg 10%
Calories 266kcal 90kcal 9%
Vitamin B2 0.195mg 0.079mg 9%
Vitamin A 69µg 0µg 8%
Starch 26.95g 7.43g 8%
Polyunsaturated fat 1.681g 0.543g 8%
Zinc 1.34mg 0.58mg 7%
Carbs 33.33g 13.55g 7%
Fiber 2.3g 3.7g 6%
Cholesterol 17mg 0mg 6%
Vitamin E 0.83mg 0.09mg 5%
Vitamin C 1.4mg 6mg 5%
Monounsaturated fat 2.608g 0.601g 5%
Potassium 172mg 319mg 4%
Vitamin B5 0.189mg 4%
Vitamin K 6.7µg 2.1µg 4%
Copper 0.105mg 0.129mg 3%
Manganese 0.36mg 0.289mg 3%
Magnesium 24mg 35mg 3%
Vitamin B6 0.08mg 0.103mg 2%
Choline 16.4mg 21.2mg 1%
Fructose 1g 0g 1%
Net carbs 31.03g 9.85g N/A
Sugar 3.58g 0.54g N/A
Trans fat 0.241g 0.016g N/A
Tryptophan 0.065mg 0%
Threonine 0.41mg 0.231mg 0%
Isoleucine 0.564mg 0.242mg 0%
Leucine 1.139mg 0.438mg 0%
Lysine 0.77mg 0.377mg 0%
Methionine 0.264mg 0.083mg 0%
Phenylalanine 0.664mg 0.297mg 0%
Valine 0.72mg 0.287mg 0%
Omega-3 - EPA 0.004g 0g N/A
Omega-3 - ALA 0.175g 0.169g N/A
Omega-3 - DPA 0.004g 0g N/A
Omega-3 - Eicosatrienoic acid 0g 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.003g 0g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.009g 0g N/A
Omega-6 - Eicosadienoic acid 0.003g 0.008g N/A
Omega-6 - Linoleic acid 1.367g 0.36g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pizza 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
33%
Pizza
10%
Refried beans
Minerals Daily Need Coverage Score
58%
Pizza
33%
Refried beans

Comparison summary

Which food is lower in Cholesterol?
Refried beans
Refried beans is lower in Cholesterol (difference - 17mg)
Which food is lower in Sugar?
Refried beans
Refried beans is lower in Sugar (difference - 3.04g)
Which food contains less Sodium?
Refried beans
Refried beans contains less Sodium (difference - 228mg)
Which food is lower in Saturated fat?
Refried beans
Refried beans is lower in Saturated fat (difference - 3.834g)
Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 22)
Which food is richer in minerals?
Pizza
Pizza is relatively richer in minerals
Which food is richer in vitamins?
Pizza
Pizza 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. Pizza - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173292/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.