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Refried beans vs. Mozzarella — In-Depth Nutrition Comparison

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Significant differences between refried beans and mozzarella

  • Refried beans have more iron; however, mozzarella is richer in calcium, phosphorus, vitamin B12, zinc, vitamin B2, and selenium.
  • Mozzarella covers your daily calcium needs 70% more than refried beans.
  • Mozzarella has 23 times less sodium than refried beans. Refried beans have 370mg of sodium, while mozzarella has 16mg.
  • Refried beans have a higher glycemic index. The glycemic index of refried beans is 38, while the glycemic index of mozzarella is 27.

Specific food types used in this comparison are Refried beans, canned, traditional style (includes USDA commodity) and Cheese, mozzarella, low sodium.

Infographic

Refried beans vs Mozzarella 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 19% 219% 8.4% 9.4% 9% 85% 225% 2.1% 0% 86%
Contains more MagnesiumMagnesium +34.6%
Contains more PotassiumPotassium +235.8%
Contains more IronIron +476%
Contains more CopperCopper +377.8%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +2420.7%
Contains more ZincZinc +439.7%
Contains more PhosphorusPhosphorus +469.6%
Contains less SodiumSodium -95.7%
Contains more SeleniumSelenium +170.7%

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 0% 46% 3% 4.5% 5% 78% 2.3% 0% 18% 115% 4.5% 6.8% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +280%
Contains more Vitamin B3Vitamin B3 +205.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +28.8%
Contains more Vitamin KVitamin K +16.7%
Contains more FolateFolate +22.2%
Contains more CholineCholine +15.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +66.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +330.4%
Contains more Vitamin B12Vitamin B12 +∞%

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
28% 17% 3% 50% 2%
Protein: 27.5 g
Fats: 17.1 g
Carbs: 3.1 g
Water: 49.9 g
Other: 2.4 g
Contains more CarbsCarbs +337.1%
Contains more WaterWater +55.8%
Contains more ProteinProtein +452.2%
Contains more FatsFats +750.7%
Contains more OtherOther +40.4%

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
67% 30% 3%
Saturated fat: Sat. Fat 10.867 g
Monounsaturated fat: Mono. Fat 4.844 g
Polyunsaturated fat: Poly. Fat 0.509 g
Contains less Sat. FatSaturated fat -94.2%
Contains more Mono. FatMonounsaturated fat +706%
~equal in Polyunsaturated fat ~0.509g

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

All nutrients comparison - raw data values

Nutrient Refried beans Mozzarella DV% diff.
Calcium 29mg 731mg 70%
Phosphorus 92mg 524mg 62%
Saturated fat 0.631g 10.867g 47%
Protein 4.98g 27.5g 45%
Vitamin B12 0µg 0.92µg 38%
Fats 2.01g 17.1g 23%
Zinc 0.58mg 3.13mg 23%
Histidine 153mg 22%
Vitamin B2 0.079mg 0.34mg 20%
Cholesterol 0mg 54mg 18%
Selenium 5.8µg 15.7µg 18%
Sodium 370mg 16mg 15%
Iron 1.44mg 0.25mg 15%
Fiber 3.7g 0g 15%
Vitamin A 0µg 137µg 15%
Manganese 0.289mg 13%
Monounsaturated fat 0.601g 4.844g 11%
Copper 0.129mg 0.027mg 11%
Calories 90kcal 280kcal 10%
Vitamin C 6mg 0mg 7%
Potassium 319mg 95mg 7%
Vitamin B1 0.076mg 0.02mg 5%
Vitamin B5 0.189mg 4%
Starch 7.43g 3%
Carbs 13.55g 3.1g 3%
Magnesium 35mg 26mg 2%
Vitamin D 0µg 0.3µg 2%
Vitamin B6 0.103mg 0.08mg 2%
Vitamin D 0IU 13IU 2%
Vitamin B3 0.367mg 0.12mg 2%
Folate 11µg 9µg 1%
Choline 21.2mg 18.4mg 1%
Net carbs 9.85g 3.1g N/A
Sugar 0.54g 1.23g N/A
Vitamin E 0.09mg 0.15mg 0%
Vitamin K 2.1µg 1.8µg 0%
Trans fat 0.016g N/A
Polyunsaturated fat 0.543g 0.509g 0%
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Refried beans Mozzarella
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
23%
Mozzarella
Minerals Daily Need Coverage Score
33%
Refried beans
66%
Mozzarella

Comparison summary

Which food is lower in Cholesterol?
Refried beans
Refried beans is lower in Cholesterol (difference - 54mg)
Which food is lower in Sugar?
Refried beans
Refried beans is lower in Sugar (difference - 0.69g)
Which food is lower in Saturated fat?
Refried beans
Refried beans is lower in Saturated fat (difference - 10.236g)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $2)
Which food contains less Sodium?
Mozzarella
Mozzarella contains less Sodium (difference - 354mg)
Which food is lower in glycemic index?
Mozzarella
Mozzarella is lower in glycemic index (difference - 11)
Which food is richer in minerals?
?
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.
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. Mozzarella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167735/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.