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  6. Refried beans vs. Carambola

Refried beans vs. Carambola — In-Depth Nutrition Comparison

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Summary of differences between refried beans and carambola

  • Refried beans have more iron, phosphorus, manganese, selenium, vitamin B6, magnesium, potassium, and vitamin B1, while carambola has more vitamin C.
  • Carambola covers your daily need for vitamin C, 32% more than refried beans.
  • Refried beans contain 185 times more sodium than carambola. While refried beans contain 370mg of sodium, carambola contains only 2mg.

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

Infographic

Refried beans vs Carambola infographic
Infographic link

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 7.1% 0.9% 12% 3% 46% 3.3% 5.1% 0.26% 4.8% 3.3%
Contains more MagnesiumMagnesium +250%
Contains more CalciumCalcium +866.7%
Contains more PotassiumPotassium +139.8%
Contains more IronIron +1700%
Contains more ZincZinc +383.3%
Contains more PhosphorusPhosphorus +666.7%
Contains more ManganeseManganese +681.1%
Contains more SeleniumSelenium +866.7%
Contains less SodiumSodium -99.5%
~equal in Copper ~0.137mg

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 115% 1% 3% 0% 3.5% 3.7% 6.9% 23% 3.9% 0% 0% 9% 4.1%
Contains more Vitamin B1Vitamin B1 +442.9%
Contains more Vitamin B2Vitamin B2 +393.8%
Contains more Vitamin B6Vitamin B6 +505.9%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +178.9%
Contains more Vitamin CVitamin C +473.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +66.7%
Contains more Vitamin B5Vitamin B5 +106.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.367mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~12µg

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
7% 91%
Protein: 1.04 g
Fats: 0.33 g
Carbs: 6.73 g
Water: 91.38 g
Other: 0.52 g
Contains more ProteinProtein +378.8%
Contains more FatsFats +509.1%
Contains more CarbsCarbs +101.3%
Contains more OtherOther +228.8%
Contains more WaterWater +17.5%

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
8% 13% 79%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.184 g
Contains more Mono. FatMonounsaturated fat +1903.3%
Contains more Poly. FatPolyunsaturated fat +195.1%
Contains less Sat. FatSaturated fat -97%

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 Carambola
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Refried beans Carambola DV% diff.
Vitamin C 6mg 34.4mg 32%
Histidine 153mg 0.008mg 22%
Iron 1.44mg 0.08mg 17%
Sodium 370mg 2mg 16%
Phosphorus 92mg 12mg 11%
Manganese 0.289mg 0.037mg 11%
Selenium 5.8µg 0.6µg 9%
Protein 4.98g 1.04g 8%
Vitamin B6 0.103mg 0.017mg 7%
Magnesium 35mg 10mg 6%
Potassium 319mg 133mg 5%
Vitamin B2 0.079mg 0.016mg 5%
Vitamin B1 0.076mg 0.014mg 5%
Vitamin B5 0.189mg 0.391mg 4%
Fiber 3.7g 2.8g 4%
Zinc 0.58mg 0.12mg 4%
Calories 90kcal 31kcal 3%
Calcium 29mg 3mg 3%
Starch 7.43g 3%
Fats 2.01g 0.33g 3%
Saturated fat 0.631g 0.019g 3%
Carbs 13.55g 6.73g 2%
Vitamin K 2.1µg 0µg 2%
Polyunsaturated fat 0.543g 0.184g 2%
Choline 21.2mg 7.6mg 2%
Monounsaturated fat 0.601g 0.03g 1%
Copper 0.129mg 0.137mg 1%
Net carbs 9.85g 3.93g N/A
Sugar 0.54g 3.98g N/A
Vitamin A 0µg 3µg 0%
Vitamin E 0.09mg 0.15mg 0%
Vitamin B3 0.367mg 0.367mg 0%
Trans fat 0.016g 0g N/A
Folate 11µg 12µg 0%
Tryptophan 0.065mg 0.008mg 0%
Threonine 0.231mg 0.044mg 0%
Isoleucine 0.242mg 0.044mg 0%
Leucine 0.438mg 0.077mg 0%
Lysine 0.377mg 0.077mg 0%
Methionine 0.083mg 0.021mg 0%
Phenylalanine 0.297mg 0.037mg 0%
Valine 0.287mg 0.05mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Refried beans Carambola
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
13%
Carambola
Minerals Daily Need Coverage Score
33%
Refried beans
9%
Carambola

Comparison summary

Which food is lower in Sugar?
Refried beans
Refried beans is lower in Sugar (difference - 3.44g)
Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 7)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $1.8)
Which food is richer in minerals?
Refried beans
Refried beans is relatively richer in minerals
Which food contains less Sodium?
Carambola
Carambola contains less Sodium (difference - 368mg)
Which food is lower in Saturated fat?
Carambola
Carambola is lower in Saturated fat (difference - 0.612g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Carambola - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171715/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.