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Refried beans vs. Cereal — In-Depth Nutrition Comparison

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Differences between refried beans and cereal

  • Refried beans contain less vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, zinc, vitamin A, vitamin C, and manganese than cereal.
  • Cereal's daily need coverage for vitamin B1 is 518% higher.
  • Refried beans have a lower glycemic index. The glycemic index of refried beans is 38, while the glycemic index of cereal is 69.

The food types used in this comparison are Refried beans, canned, traditional style (includes USDA commodity) and Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands).

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Refried beans vs Cereal 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%
Cereal
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
Contains more MagnesiumMagnesium +84.2%
Contains more CalciumCalcium +190%
Contains more PotassiumPotassium +203.8%
Contains more PhosphorusPhosphorus +19.5%
Contains less SodiumSodium -53.5%
Contains more IronIron +2265.3%
Contains more ZincZinc +1210.3%
Contains more ManganeseManganese +173.4%
~equal in Copper ~0.137mg
~equal in Selenium ~6.3µg

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%
Cereal
7
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 128% 271% 1.6% 0% 1572% 893% 555% 14% 1381% 0% 0% 0% 0%
Contains more Vitamin EVitamin E +12.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +541.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +8173.7%
Contains more Vitamin B2Vitamin B2 +4798.7%
Contains more Vitamin B3Vitamin B3 +7970.8%
Contains more Vitamin B5Vitamin B5 +19.6%
Contains more Vitamin B6Vitamin B6 +5711.7%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Refried beans Cereal DV% diff.
Vitamin B1 0.076mg 6.288mg 518%
Vitamin B6 0.103mg 5.986mg 453%
Iron 1.44mg 34.06mg 408%
Vitamin B2 0.079mg 3.87mg 292%
Vitamin B3 0.367mg 29.62mg 183%
Vitamin A 0µg 814µg 90%
Zinc 0.58mg 7.6mg 64%
Vitamin C 6mg 38.5mg 36%
Carbs 13.55g 86.85g 24%
Histidine 153mg 0.162mg 22%
Manganese 0.289mg 0.79mg 22%
Sodium 370mg 795mg 18%
Calories 90kcal 378kcal 14%
Fiber 3.7g 1.4g 9%
Potassium 319mg 105mg 6%
Magnesium 35mg 19mg 4%
Choline 21.2mg 4%
Folate 11µg 3%
Starch 7.43g 3%
Saturated fat 0.631g 0.26g 2%
Phosphorus 92mg 77mg 2%
Calcium 29mg 10mg 2%
Protein 4.98g 6.06g 2%
Vitamin K 2.1µg 0µg 2%
Fats 2.01g 1.08g 1%
Polyunsaturated fat 0.543g 0.354g 1%
Monounsaturated fat 0.601g 0.204g 1%
Copper 0.129mg 0.137mg 1%
Vitamin B5 0.189mg 0.226mg 1%
Selenium 5.8µg 6.3µg 1%
Net carbs 9.85g 85.45g N/A
Sugar 0.54g 10.35g N/A
Vitamin E 0.09mg 0.08mg 0%
Trans fat 0.016g N/A
Tryptophan 0.065mg 0.066mg 0%
Threonine 0.231mg 0.241mg 0%
Isoleucine 0.242mg 0.26mg 0%
Leucine 0.438mg 0.767mg 0%
Lysine 0.377mg 0.113mg 0%
Methionine 0.083mg 0.13mg 0%
Phenylalanine 0.297mg 0.365mg 0%
Valine 0.287mg 0.344mg 0%
Fructose 0g 0.26g 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

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
Cereal
3
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 g
Contains more FatsFats +86.1%
Contains more WaterWater +1956.9%
Contains more ProteinProtein +21.7%
Contains more CarbsCarbs +541%
Contains more OtherOther +30.4%

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
Cereal
1
32% 25% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 g
Contains more Mono. FatMonounsaturated fat +194.6%
Contains more Poly. FatPolyunsaturated fat +53.4%
Contains less Sat. FatSaturated fat -58.8%

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
Cereal
4
94% 3% 3%
Starch: 0 g
Sucrose: 9.74 g
Glucose: 0.27 g
Fructose: 0.26 g
Lactose: 0 g
Maltose: 0.09 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +1703.7%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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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

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.