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  6. Powdered milk vs. Refried beans

Powdered milk vs. Refried beans — In-Depth Nutrition Comparison

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A recap on differences between powdered milk and refried beans

  • Refried beans have less vitamin B12, phosphorus, calcium, vitamin B2, vitamin B5, potassium, zinc, and selenium.
  • Powdered milk covers your daily vitamin B12 needs 135% more than refried beans.

Food varieties used in this article are Milk, dry, whole, without added vitamin D and Refried beans, canned, traditional style (includes USDA commodity).

Infographic

Powdered milk 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 274% 117% 18% 27% 91% 333% 48% 5.2% 89%
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 +142.9%
Contains more CalciumCalcium +3044.8%
Contains more PotassiumPotassium +316.9%
Contains more ZincZinc +475.9%
Contains more PhosphorusPhosphorus +743.5%
Contains more SeleniumSelenium +181%
Contains more IronIron +206.4%
Contains more CopperCopper +61.3%
Contains more ManganeseManganese +622.5%
~equal in Sodium ~370mg

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 29% 86% 12% 7.5% 71% 278% 12% 136% 70% 406% 5.5% 28% 64%
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 CVitamin C +43.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +544.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +272.4%
Contains more Vitamin B2Vitamin B2 +1425.3%
Contains more Vitamin B3Vitamin B3 +76%
Contains more Vitamin B5Vitamin B5 +1101.6%
Contains more Vitamin B6Vitamin B6 +193.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +236.4%
Contains more CholineCholine +453.8%
~equal in Vitamin K ~2.1µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 27% 38% 2% 6%
Protein: 26.32 g
Fats: 26.71 g
Carbs: 38.42 g
Water: 2.47 g
Other: 6.08 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 +428.5%
Contains more FatsFats +1228.9%
Contains more CarbsCarbs +183.5%
Contains more OtherOther +255.6%
Contains more WaterWater +3047.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 31% 3%
Saturated fat: Sat. Fat 16.742 g
Monounsaturated fat: Mono. Fat 7.924 g
Polyunsaturated fat: Poly. Fat 0.665 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 +1218.5%
Contains more Poly. FatPolyunsaturated fat +22.5%
Contains less Sat. FatSaturated fat -96.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Powdered milk Refried beans DV% diff.
Vitamin B12 3.25µg 0µg 135%
Phosphorus 776mg 92mg 98%
Calcium 912mg 29mg 88%
Vitamin B2 1.205mg 0.079mg 87%
Saturated fat 16.742g 0.631g 73%
Protein 26.32g 4.98g 43%
Vitamin B5 2.271mg 0.189mg 42%
Fats 26.71g 2.01g 38%
Cholesterol 97mg 0mg 32%
Potassium 1330mg 319mg 30%
Vitamin A 258µg 0µg 29%
Zinc 3.34mg 0.58mg 25%
Histidine 0.714mg 153mg 22%
Calories 496kcal 90kcal 20%
Selenium 16.3µg 5.8µg 19%
Monounsaturated fat 7.924g 0.601g 18%
Choline 117.4mg 21.2mg 17%
Vitamin B1 0.283mg 0.076mg 17%
Vitamin B6 0.302mg 0.103mg 15%
Fiber 0g 3.7g 15%
Magnesium 85mg 35mg 12%
Iron 0.47mg 1.44mg 12%
Manganese 0.04mg 0.289mg 11%
Carbs 38.42g 13.55g 8%
Folate 37µg 11µg 7%
Copper 0.08mg 0.129mg 5%
Vitamin D 20IU 0IU 3%
Vitamin C 8.6mg 6mg 3%
Vitamin D 0.5µg 0µg 3%
Vitamin E 0.58mg 0.09mg 3%
Starch 7.43g 3%
Vitamin B3 0.646mg 0.367mg 2%
Polyunsaturated fat 0.665g 0.543g 1%
Net carbs 38.42g 9.85g N/A
Sugar 38.42g 0.54g N/A
Sodium 371mg 370mg 0%
Vitamin K 2.2µg 2.1µg 0%
Trans fat 0.016g N/A
Tryptophan 0.371mg 0.065mg 0%
Threonine 1.188mg 0.231mg 0%
Isoleucine 1.592mg 0.242mg 0%
Leucine 2.578mg 0.438mg 0%
Lysine 2.087mg 0.377mg 0%
Methionine 0.66mg 0.083mg 0%
Phenylalanine 1.271mg 0.297mg 0%
Valine 1.762mg 0.287mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Powdered milk 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
93%
Powdered milk
10%
Refried beans
Minerals Daily Need Coverage Score
106%
Powdered milk
33%
Refried beans

Comparison summary

Which food is lower in Cholesterol?
Refried beans
Refried beans is lower in Cholesterol (difference - 97mg)
Which food is lower in Sugar?
Refried beans
Refried beans is lower in Sugar (difference - 37.88g)
Which food contains less Sodium?
Refried beans
Refried beans contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Refried beans
Refried beans is lower in Saturated fat (difference - 16.111g)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $2.2)
Which food is lower in glycemic index?
Powdered milk
Powdered milk is lower in glycemic index (difference - 6)
Which food is richer in minerals?
Powdered milk
Powdered milk is relatively richer in minerals
Which food is richer in vitamins?
Powdered milk
Powdered milk is relatively richer in vitamins

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. Powdered milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173454/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.