Refried beans vs. Beetroot — In-Depth Nutrition Comparison

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Summary of differences between refried beans and beetroot

Refried beans have more selenium, iron, phosphorus, and copper, while beetroot has more folate.
Beetroot covers your daily need for folate, 25% more than refried beans.
Refried beans contain 8 times more selenium than beetroot. While refried beans contain 5.8µg of selenium, beetroot contains only 0.7µg.
The amount of sodium in beetroot is lower.
Refried beans have a lower glycemic index. The glycemic index of refried beans is 38, while the glycemic index of beetroot is 64.

These are the specific foods used in this comparison Refried beans, canned, traditional style (includes USDA commodity) and Beets, raw.

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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.

Refried beans

Beetroot

Contains more MagnesiumMagnesium	+52.2%
Contains more CalciumCalcium	+81.3%
Contains more IronIron	+80%
Contains more CopperCopper	+72%
Contains more ZincZinc	+65.7%
Contains more PhosphorusPhosphorus	+130%
Contains more SeleniumSelenium	+728.6%

Contains less SodiumSodium	-78.9%
Contains more ManganeseManganese	+13.8%

~equal in Potassium ~325mg

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.

Refried beans

Beetroot

Contains more Vitamin CVitamin C	+22.4%
Contains more Vitamin EVitamin E	+125%
Contains more Vitamin B1Vitamin B1	+145.2%
Contains more Vitamin B2Vitamin B2	+97.5%
Contains more Vitamin B5Vitamin B5	+21.9%
Contains more Vitamin B6Vitamin B6	+53.7%
Contains more Vitamin KVitamin K	+950%
Contains more CholineCholine	+253.3%

Contains more Vitamin AVitamin A	+∞%
Contains more FolateFolate	+890.9%

~equal in Vitamin D ~0µg

~equal in Vitamin B3 ~0.334mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Folate	11µg	109µg	25%
Histidine	153mg	0.021mg	22%
Sodium	370mg	78mg	13%
Selenium	5.8µg	0.7µg	9%
Iron	1.44mg	0.8mg	8%
Phosphorus	92mg	40mg	7%
Protein	4.98g	1.61g	7%
Copper	0.129mg	0.075mg	6%
Fiber	3.7g	2.8g	4%
Vitamin B1	0.076mg	0.031mg	4%
Choline	21.2mg	6mg	3%
Magnesium	35mg	23mg	3%
Saturated fat	0.631g	0.027g	3%
Fats	2.01g	0.17g	3%
Vitamin B6	0.103mg	0.067mg	3%
Starch	7.43g		3%
Polyunsaturated fat	0.543g	0.06g	3%
Vitamin B2	0.079mg	0.04mg	3%
Vitamin K	2.1µg	0.2µg	2%
Calories	90kcal	43kcal	2%
Manganese	0.289mg	0.329mg	2%
Zinc	0.58mg	0.35mg	2%
Vitamin B5	0.189mg	0.155mg	1%
Calcium	29mg	16mg	1%
Carbs	13.55g	9.56g	1%
Vitamin C	6mg	4.9mg	1%
Monounsaturated fat	0.601g	0.032g	1%
Net carbs	9.85g	6.76g	N/A
Potassium	319mg	325mg	0%
Sugar	0.54g	6.76g	N/A
Vitamin E	0.09mg	0.04mg	0%
Vitamin A	0µg	2µg	0%
Vitamin B3	0.367mg	0.334mg	0%
Trans fat	0.016g	0g	N/A
Tryptophan	0.065mg	0.019mg	0%
Threonine	0.231mg	0.047mg	0%
Isoleucine	0.242mg	0.048mg	0%
Leucine	0.438mg	0.068mg	0%
Lysine	0.377mg	0.058mg	0%
Methionine	0.083mg	0.018mg	0%
Phenylalanine	0.297mg	0.046mg	0%
Valine	0.287mg	0.056mg	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