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Refried beans vs. Broccoli — In-Depth Nutrition Comparison

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Summary of differences between refried beans and broccoli

  • Refried beans have more copper, iron, and selenium, while broccoli has more vitamin C, vitamin K, folate, vitamin A, vitamin B5, and vitamin B6.
  • Broccoli covers your daily need for vitamin C, 92% more than refried beans.
  • Refried beans contain 11 times more sodium than broccoli. While refried beans contain 370mg of sodium, broccoli contains only 33mg.

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

Infographic

Refried beans vs Broccoli 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Contains more MagnesiumMagnesium +66.7%
Contains more IronIron +97.3%
Contains more CopperCopper +163.3%
Contains more ZincZinc +41.5%
Contains more PhosphorusPhosphorus +39.4%
Contains more ManganeseManganese +37.6%
Contains more SeleniumSelenium +132%
Contains more CalciumCalcium +62.1%
Contains less SodiumSodium -91.1%
~equal in Potassium ~316mg

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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
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 297% 10% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
Contains more CholineCholine +13.4%
Contains more Vitamin CVitamin C +1386.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +766.7%
Contains more Vitamin B2Vitamin B2 +48.1%
Contains more Vitamin B3Vitamin B3 +74.1%
Contains more Vitamin B5Vitamin B5 +203.2%
Contains more Vitamin B6Vitamin B6 +69.9%
Contains more Vitamin KVitamin K +4738.1%
Contains more FolateFolate +472.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.071mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Contains more ProteinProtein +76.6%
Contains more FatsFats +443.2%
Contains more CarbsCarbs +104.1%
Contains more OtherOther +96.6%
Contains more WaterWater +14.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +5363.6%
Contains more Poly. FatPolyunsaturated fat +1328.9%
Contains less Sat. FatSaturated fat -93.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
93% 7%
Starch: 7.43 g
Sucrose: 0.54 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
6% 29% 40% 12% 12%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.49 g
Fructose: 0.68 g
Lactose: 0.21 g
Maltose: 0.21 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +440%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Refried beans Broccoli DV% diff.
Vitamin C 6mg 89.2mg 92%
Vitamin K 2.1µg 101.6µg 83%
Histidine 153mg 0.059mg 22%
Sodium 370mg 33mg 15%
Folate 11µg 63µg 13%
Iron 1.44mg 0.73mg 9%
Copper 0.129mg 0.049mg 9%
Vitamin B5 0.189mg 0.573mg 8%
Selenium 5.8µg 2.5µg 6%
Vitamin B6 0.103mg 0.175mg 6%
Vitamin E 0.09mg 0.78mg 5%
Fiber 3.7g 2.6g 4%
Protein 4.98g 2.82g 4%
Phosphorus 92mg 66mg 4%
Manganese 0.289mg 0.21mg 3%
Vitamin A 0µg 31µg 3%
Calories 90kcal 34kcal 3%
Starch 7.43g 0g 3%
Saturated fat 0.631g 0.039g 3%
Magnesium 35mg 21mg 3%
Polyunsaturated fat 0.543g 0.038g 3%
Fats 2.01g 0.37g 3%
Vitamin B2 0.079mg 0.117mg 3%
Vitamin B3 0.367mg 0.639mg 2%
Carbs 13.55g 6.64g 2%
Calcium 29mg 47mg 2%
Zinc 0.58mg 0.41mg 2%
Monounsaturated fat 0.601g 0.011g 1%
Fructose 0g 0.68g 1%
Net carbs 9.85g 4.04g N/A
Potassium 319mg 316mg 0%
Sugar 0.54g 1.7g N/A
Vitamin B1 0.076mg 0.071mg 0%
Trans fat 0.016g 0g N/A
Choline 21.2mg 18.7mg 0%
Tryptophan 0.065mg 0.033mg 0%
Threonine 0.231mg 0.088mg 0%
Isoleucine 0.242mg 0.079mg 0%
Leucine 0.438mg 0.129mg 0%
Lysine 0.377mg 0.135mg 0%
Methionine 0.083mg 0.038mg 0%
Phenylalanine 0.297mg 0.117mg 0%
Valine 0.287mg 0.125mg 0%
Omega-3 - ALA 0.169g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g 0g 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
Refried beans Broccoli
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
10%
Refried beans
59%
Broccoli
Minerals Daily Need Coverage Score
33%
Refried beans
19%
Broccoli

Comparison summary

Which food is lower in Sugar?
Refried beans
Refried beans is lower in Sugar (difference - 1.16g)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $0.4)
Which food is richer in minerals?
Refried beans
Refried beans is relatively richer in minerals
Which food contains less Sodium?
Broccoli
Broccoli contains less Sodium (difference - 337mg)
Which food is lower in Saturated fat?
Broccoli
Broccoli is lower in Saturated fat (difference - 0.592g)
Which food is lower in glycemic index?
Broccoli
Broccoli is lower in glycemic index (difference - 6)
Which food is richer in vitamins?
Broccoli
Broccoli is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/nutrients
  2. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.