Refried beans vs. Arborio rice — In-Depth Nutrition Comparison

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What are the main differences between refried beans and arborio rice?

Refried beans are richer in potassium, phosphorus, vitamin C, magnesium, copper, and protein, yet arborio rice is richer in folate, vitamin B1, and vitamin B3.
Refried beans' daily need coverage for sodium is 16% higher.
Arborio rice contains less sodium.
Refried beans have a lower glycemic index than arborio rice.

We used Refried beans, canned, traditional style (includes USDA commodity) and Rice, white, short-grain, enriched, cooked types in this comparison.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Refried beans

Arborio rice

Contains more MagnesiumMagnesium	+337.5%
Contains more CalciumCalcium	+2800%
Contains more PotassiumPotassium	+1126.9%
Contains more CopperCopper	+79.2%
Contains more ZincZinc	+45%
Contains more PhosphorusPhosphorus	+178.8%

Contains less SodiumSodium	-100%
Contains more ManganeseManganese	+23.5%
Contains more SeleniumSelenium	+29.3%

~equal in Iron ~1.46mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Refried beans

Arborio rice

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B2Vitamin B2	+393.8%
Contains more Vitamin B6Vitamin B6	+74.6%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin B1Vitamin B1	+115.8%
Contains more Vitamin B3Vitamin B3	+306.8%
Contains more Vitamin B5Vitamin B5	+110.1%
Contains more FolateFolate	+436.4%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Histidine	153mg	0.056mg	22%
Sodium	370mg	0mg	16%
Fiber	3.7g		15%
Folate	11µg	59µg	12%
Omega-3 (ALA)	0.169g		11%
Potassium	319mg	26mg	9%
Phosphorus	92mg	33mg	8%
Vitamin C	6mg	0mg	7%
Vitamin B1	0.076mg	0.164mg	7%
Vitamin B3	0.367mg	1.493mg	7%
Magnesium	35mg	8mg	6%
Copper	0.129mg	0.072mg	6%
Protein	4.98g	2.36g	5%
Carbs	13.55g	28.73g	5%
Vitamin B2	0.079mg	0.016mg	5%
Vitamin B5	0.189mg	0.397mg	4%
Choline	21.2mg		4%
Fats	2.01g	0.19g	3%
Calcium	29mg	1mg	3%
Starch	7.43g		3%
Manganese	0.289mg	0.357mg	3%
Selenium	5.8µg	7.5µg	3%
Vitamin B6	0.103mg	0.059mg	3%
Saturated fat	0.631g	0.051g	3%
Polyunsaturated fat	0.543g	0.05g	3%
Calories	90kcal	130kcal	2%
Zinc	0.58mg	0.4mg	2%
Vitamin K	2.1µg		2%
Omega-6 (Linoleic acid)	0.36g		2%
Vitamin E	0.09mg		1%
Monounsaturated fat	0.601g	0.058g	1%
Protein per 100 calories	5.5g	1.8g	N/A
Calories per 10 g protein	181kcal	551kcal	N/A
Weight per 100 calories	111g	77g	N/A
Unsaturated / Saturated Fat ratio	1.8	2.1	N/A
Net carbs	9.85g	28.73g	N/A
Iron	1.44mg	1.46mg	0%
Sugar	0.54g		N/A
Trans fat	0.016g		N/A
Tryptophan	0.065mg	0.027mg	0%
Threonine	0.231mg	0.084mg	0%
Isoleucine	0.242mg	0.102mg	0%
Leucine	0.438mg	0.195mg	0%
Lysine	0.377mg	0.085mg	0%
Methionine	0.083mg	0.056mg	0%
Phenylalanine	0.297mg	0.126mg	0%
Valine	0.287mg	0.144mg	0%
Omega-3 (Eicosatrienoic acid)	0.001g		N/A
Omega-6 (Eicosadienoic acid)	0.008g		N/A