Refried beans vs. Blackberry — In-Depth Nutrition Comparison
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A recap on differences between refried beans and blackberries
- Refried beans have more iron, phosphorus, selenium, and vitamin B6; however, blackberries are higher in vitamin C, manganese, vitamin K, vitamin E, and fiber.
- Blackberries cover your daily vitamin C needs 17% more than refried beans.
- Blackberries contain 370 times less sodium than refried beans. Refried beans contain 370mg of sodium, while blackberries contain 1mg.
- The glycemic index of refried beans is higher.
Food varieties used in this article are Refried beans, canned, traditional style (includes USDA commodity) and Blackberries, raw.
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 MagnesiumMagnesium | +75% |
| Contains more PotassiumPotassium | +96.9% |
| Contains more IronIron | +132.3% |
| Contains more PhosphorusPhosphorus | +318.2% |
| Contains more SeleniumSelenium | +1350% |
| Contains more CopperCopper | +27.9% |
| Contains less SodiumSodium | -99.7% |
| Contains more ManganeseManganese | +123.5% |
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 B1Vitamin B1 | +280% |
| Contains more Vitamin B2Vitamin B2 | +203.8% |
| Contains more Vitamin B6Vitamin B6 | +243.3% |
| Contains more CholineCholine | +149.4% |
| Contains more Vitamin CVitamin C | +250% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1200% |
| Contains more Vitamin B3Vitamin B3 | +76% |
| Contains more Vitamin B5Vitamin B5 | +46% |
| Contains more Vitamin KVitamin K | +842.9% |
| Contains more FolateFolate | +127.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Histidine | 153mg | 22% | |
| Vitamin C | 6mg | 21mg | 17% |
| Manganese | 0.289mg | 0.646mg | 16% |
| Sodium | 370mg | 1mg | 16% |
| Vitamin K | 2.1µg | 19.8µg | 15% |
| Phosphorus | 92mg | 22mg | 10% |
| Selenium | 5.8µg | 0.4µg | 10% |
| Iron | 1.44mg | 0.62mg | 10% |
| Protein | 4.98g | 1.39g | 7% |
| Vitamin E | 0.09mg | 1.17mg | 7% |
| Fiber | 3.7g | 5.3g | 6% |
| Vitamin B6 | 0.103mg | 0.03mg | 6% |
| Vitamin B1 | 0.076mg | 0.02mg | 5% |
| Potassium | 319mg | 162mg | 5% |
| Vitamin B2 | 0.079mg | 0.026mg | 4% |
| Copper | 0.129mg | 0.165mg | 4% |
| Folate | 11µg | 25µg | 4% |
| Magnesium | 35mg | 20mg | 4% |
| Starch | 7.43g | 0g | 3% |
| Saturated fat | 0.631g | 0.014g | 3% |
| Fructose | 0g | 2.4g | 3% |
| Choline | 21.2mg | 8.5mg | 2% |
| Polyunsaturated fat | 0.543g | 0.28g | 2% |
| Calories | 90kcal | 43kcal | 2% |
| Vitamin B3 | 0.367mg | 0.646mg | 2% |
| Fats | 2.01g | 0.49g | 2% |
| Vitamin B5 | 0.189mg | 0.276mg | 2% |
| Monounsaturated fat | 0.601g | 0.047g | 1% |
| Carbs | 13.55g | 9.61g | 1% |
| Vitamin A | 0µg | 11µg | 1% |
| Net carbs | 9.85g | 4.31g | N/A |
| Calcium | 29mg | 29mg | 0% |
| Sugar | 0.54g | 4.88g | N/A |
| Zinc | 0.58mg | 0.53mg | 0% |
| Trans fat | 0.016g | 0g | N/A |
| Tryptophan | 0.065mg | 0% | |
| Threonine | 0.231mg | 0% | |
| Isoleucine | 0.242mg | 0% | |
| Leucine | 0.438mg | 0% | |
| Lysine | 0.377mg | 0% | |
| Methionine | 0.083mg | 0% | |
| Phenylalanine | 0.297mg | 0% | |
| Valine | 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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.98 g
Fats:
2.01 g
Carbs:
13.55 g
Water:
77.75 g
Other:
1.71 g
Protein:
1.39 g
Fats:
0.49 g
Carbs:
9.61 g
Water:
88.15 g
Other:
0.36 g
| Contains more ProteinProtein | +258.3% |
| Contains more FatsFats | +310.2% |
| Contains more CarbsCarbs | +41% |
| Contains more OtherOther | +375% |
| Contains more WaterWater | +13.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.631 g
Monounsaturated fat:
Mono. Fat
0.601 g
Polyunsaturated fat:
Poly. Fat
0.543 g
Saturated fat:
Sat. Fat
0.014 g
Monounsaturated fat:
Mono. Fat
0.047 g
Polyunsaturated fat:
Poly. Fat
0.28 g
| Contains more Mono. FatMonounsaturated fat | +1178.7% |
| Contains more Poly. FatPolyunsaturated fat | +93.9% |
| Contains less Sat. FatSaturated fat | -97.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
7.43 g
Sucrose:
0.54 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0.07 g
Glucose:
2.31 g
Fructose:
2.4 g
Lactose:
0 g
Maltose:
0.07 g
Galactose:
0.03 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +671.4% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Lactose
~0g
