Refried beans vs. Béchamel sauce — In-Depth Nutrition Comparison
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How are refried beans and béchamel sauce different?
- Refried beans are richer in iron, fiber, copper, manganese, and vitamin C, while béchamel sauce is higher in vitamin B12, calcium, vitamin D, and vitamin B2.
- Refried beans cover your daily need for iron, 15% more than béchamel sauce.
- Refried beans contain 37 times more fiber than béchamel sauce. Refried beans contain 3.7g of fiber, while béchamel sauce contains 0.1g.
- Refried beans are lower in saturated fat.
Refried beans, canned, traditional style (includes USDA commodity) and Sauce, homemade, white, thin types were used in this article.
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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 | +133.3% |
| Contains more PotassiumPotassium | +95.7% |
| Contains more IronIron | +585.7% |
| Contains more CopperCopper | +892.3% |
| Contains more ZincZinc | +38.1% |
| Contains more ManganeseManganese | +1104.2% |
| Contains more SeleniumSelenium | +75.8% |
| Contains more CalciumCalcium | +334.5% |
| Contains less SodiumSodium | -11.4% |
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 CVitamin C | +650% |
| Contains more Vitamin B1Vitamin B1 | +38.2% |
| Contains more Vitamin B3Vitamin B3 | +40.6% |
| Contains more Vitamin B6Vitamin B6 | +151.2% |
| Contains more Vitamin KVitamin K | +250% |
| Contains more FolateFolate | +22.2% |
| Contains more CholineCholine | +50.4% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +88.9% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +132.9% |
| Contains more Vitamin B5Vitamin B5 | +79.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Histidine | 153mg | 0.089mg | 22% |
| Iron | 1.44mg | 0.21mg | 15% |
| Fiber | 3.7g | 0.1g | 14% |
| Copper | 0.129mg | 0.013mg | 13% |
| Vitamin B12 | 0µg | 0.3µg | 13% |
| Manganese | 0.289mg | 0.024mg | 12% |
| Calcium | 29mg | 126mg | 10% |
| Vitamin A | 0µg | 73µg | 8% |
| Vitamin B2 | 0.079mg | 0.184mg | 8% |
| Saturated fat | 0.631g | 2.152g | 7% |
| Polyunsaturated fat | 0.543g | 1.586g | 7% |
| Fats | 2.01g | 6.73g | 7% |
| Vitamin C | 6mg | 0.8mg | 6% |
| Vitamin D | 0IU | 49IU | 6% |
| Vitamin D | 0µg | 1.2µg | 6% |
| Selenium | 5.8µg | 3.3µg | 5% |
| Potassium | 319mg | 163mg | 5% |
| Magnesium | 35mg | 15mg | 5% |
| Vitamin B6 | 0.103mg | 0.041mg | 5% |
| Monounsaturated fat | 0.601g | 2.67g | 5% |
| Starch | 7.43g | 3% | |
| Cholesterol | 0mg | 8mg | 3% |
| Vitamin B5 | 0.189mg | 0.339mg | 3% |
| Sodium | 370mg | 328mg | 2% |
| Carbs | 13.55g | 7.4g | 2% |
| Vitamin B1 | 0.076mg | 0.055mg | 2% |
| Protein | 4.98g | 3.77g | 2% |
| Choline | 21.2mg | 14.1mg | 1% |
| Folate | 11µg | 9µg | 1% |
| Calories | 90kcal | 105kcal | 1% |
| Vitamin K | 2.1µg | 0.6µg | 1% |
| Vitamin E | 0.09mg | 0.17mg | 1% |
| Phosphorus | 92mg | 101mg | 1% |
| Zinc | 0.58mg | 0.42mg | 1% |
| Vitamin B3 | 0.367mg | 0.261mg | 1% |
| Net carbs | 9.85g | 7.3g | N/A |
| Sugar | 0.54g | 4.78g | N/A |
| Trans fat | 0.016g | N/A | |
| Tryptophan | 0.065mg | 0.046mg | 0% |
| Threonine | 0.231mg | 0.147mg | 0% |
| Isoleucine | 0.242mg | 0.198mg | 0% |
| Leucine | 0.438mg | 0.32mg | 0% |
| Lysine | 0.377mg | 0.259mg | 0% |
| Methionine | 0.083mg | 0.082mg | 0% |
| Phenylalanine | 0.297mg | 0.157mg | 0% |
| Valine | 0.287mg | 0.219mg | 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:
3.77 g
Fats:
6.73 g
Carbs:
7.4 g
Water:
80.66 g
Other:
1.44 g
| Contains more ProteinProtein | +32.1% |
| Contains more CarbsCarbs | +83.1% |
| Contains more OtherOther | +18.8% |
| Contains more FatsFats | +234.8% |
~equal in
Water
~80.66g
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
2.152 g
Monounsaturated fat:
Mono. Fat
2.67 g
Polyunsaturated fat:
Poly. Fat
1.586 g
| Contains less Sat. FatSaturated fat | -70.7% |
| Contains more Mono. FatMonounsaturated fat | +344.3% |
| Contains more Poly. FatPolyunsaturated fat | +192.1% |
