Potato vs. Refried beans — In-Depth Nutrition Comparison
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A recap on the differences between potatoes and refried beans
- Potatoes have more vitamin C and vitamin B6; however, refried beans are higher in selenium, iron, fiber, and phosphorus.
- Refried beans cover your daily sodium needs 16% more than potatoes.
- Refried beans contain 3 times less vitamin C than potatoes. Potatoes contain 19.7mg of vitamin C, while refried beans contain 6mg.
- Potatoes have less sodium.
- The glycemic index of potatoes is higher.
Food varieties used in this article are Potatoes, flesh, and skin, raw and Refried beans, canned, traditional style (includes USDA commodity).
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.
| Contains more PotassiumPotassium | +33.2% |
| Contains less SodiumSodium | -98.4% |
| Contains more MagnesiumMagnesium | +52.2% |
| Contains more CalciumCalcium | +141.7% |
| Contains more IronIron | +77.8% |
| Contains more CopperCopper | +17.3% |
| Contains more ZincZinc | +93.3% |
| Contains more PhosphorusPhosphorus | +61.4% |
| Contains more ManganeseManganese | +44.5% |
| Contains more SeleniumSelenium | +1350% |
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.
| Contains more Vitamin CVitamin C | +228.3% |
| Contains more Vitamin B3Vitamin B3 | +189.1% |
| Contains more Vitamin B5Vitamin B5 | +56.1% |
| Contains more Vitamin B6Vitamin B6 | +189.3% |
| Contains more FolateFolate | +36.4% |
| Contains more Vitamin EVitamin E | +800% |
| Contains more Vitamin B2Vitamin B2 | +146.9% |
| Contains more CholineCholine | +75.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Histidine | 0.035mg | 153mg | 22% |
| Sodium | 6mg | 370mg | 16% |
| Vitamin B6 | 0.298mg | 0.103mg | 15% |
| Vitamin C | 19.7mg | 6mg | 15% |
| Selenium | 0.4µg | 5.8µg | 10% |
| Iron | 0.81mg | 1.44mg | 8% |
| Protein | 2.05g | 4.98g | 6% |
| Fiber | 2.1g | 3.7g | 6% |
| Phosphorus | 57mg | 92mg | 5% |
| Vitamin B3 | 1.061mg | 0.367mg | 4% |
| Vitamin B2 | 0.032mg | 0.079mg | 4% |
| Manganese | 0.2mg | 0.289mg | 4% |
| Magnesium | 23mg | 35mg | 3% |
| Potassium | 425mg | 319mg | 3% |
| Polyunsaturated fat | 0.042g | 0.543g | 3% |
| Zinc | 0.3mg | 0.58mg | 3% |
| Starch | 15.29g | 7.43g | 3% |
| Fats | 0.09g | 2.01g | 3% |
| Saturated fat | 0.025g | 0.631g | 3% |
| Vitamin B5 | 0.295mg | 0.189mg | 2% |
| Choline | 12.1mg | 21.2mg | 2% |
| Calcium | 12mg | 29mg | 2% |
| Copper | 0.11mg | 0.129mg | 2% |
| Folate | 15µg | 11µg | 1% |
| Monounsaturated fat | 0.002g | 0.601g | 1% |
| Calories | 77kcal | 90kcal | 1% |
| Vitamin E | 0.01mg | 0.09mg | 1% |
| Carbs | 17.49g | 13.55g | 1% |
| Net carbs | 15.39g | 9.85g | N/A |
| Sugar | 0.82g | 0.54g | N/A |
| Vitamin B1 | 0.081mg | 0.076mg | 0% |
| Vitamin K | 2µg | 2.1µg | 0% |
| Trans fat | 0g | 0.016g | N/A |
| Tryptophan | 0.021mg | 0.065mg | 0% |
| Threonine | 0.067mg | 0.231mg | 0% |
| Isoleucine | 0.066mg | 0.242mg | 0% |
| Leucine | 0.098mg | 0.438mg | 0% |
| Lysine | 0.107mg | 0.377mg | 0% |
| Methionine | 0.032mg | 0.083mg | 0% |
| Phenylalanine | 0.081mg | 0.297mg | 0% |
| Valine | 0.103mg | 0.287mg | 0% |
| Fructose | 0.26g | 0g | 0% |
| Omega-3 - ALA | 0.169g | N/A | |
| Omega-3 - Eicosatrienoic acid | 0.001g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.008g | N/A | |
| Omega-6 - Linoleic acid | 0.36g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.05 g
Fats:
0.09 g
Carbs:
17.49 g
Water:
79.25 g
Other:
1.12 g
Protein:
4.98 g
Fats:
2.01 g
Carbs:
13.55 g
Water:
77.75 g
Other:
1.71 g
| Contains more CarbsCarbs | +29.1% |
| Contains more ProteinProtein | +142.9% |
| Contains more FatsFats | +2133.3% |
| Contains more OtherOther | +52.7% |
~equal in
Water
~77.75g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.025 g
Monounsaturated fat:
Mono. Fat
0.002 g
Polyunsaturated fat:
Poly. Fat
0.042 g
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 | -96% |
| Contains more Mono. FatMonounsaturated fat | +29950% |
| Contains more Poly. FatPolyunsaturated fat | +1192.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
15.29 g
Sucrose:
0.17 g
Glucose:
0.31 g
Fructose:
0.26 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
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 | +105.8% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more SucroseSucrose | +217.6% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g