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  6. Refried beans vs. Romano cheese

Refried beans vs. Romano cheese — In-Depth Nutrition Comparison

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Differences between Refried beans and Romano cheese

  • Refried beans have more Fiber, while Romano cheese have more Calcium, Phosphorus, Vitamin B12, Vitamin B2, Zinc, and Selenium.
  • Romano cheese's daily need coverage for Calcium is 104% higher.
  • The amount of Sodium in Refried beans are lower.

The food types used in this comparison are Refried beans, canned, traditional style (includes USDA commodity) and Cheese, romano.

Infographic

Refried beans vs Romano cheese 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.
Refried beans
Refried beans
5
:
5
Romano cheese
Romano cheese
Contains more Iron +87%
Contains more Potassium +270.9%
Contains less Sodium -74.2%
Contains more Copper +330%
Contains more Manganese +1345%
Contains more Calcium +3569%
Contains more Magnesium +17.1%
Contains more Phosphorus +726.1%
Contains more Zinc +344.8%
Contains more Selenium +150%
Refried beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 54% 25% 40% 29% 49% 16% 43% 38% 32%
Romano cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 320% 29% 30% 326% 8% 187% 71% 10% 3% 80%
Contains more Iron +87%
Contains more Potassium +270.9%
Contains less Sodium -74.2%
Contains more Copper +330%
Contains more Manganese +1345%
Contains more Calcium +3569%
Contains more Magnesium +17.1%
Contains more Phosphorus +726.1%
Contains more Zinc +344.8%
Contains more Selenium +150%

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.
Refried beans
Refried beans
5
:
7
Romano cheese
Romano cheese
Contains more Vitamin C +∞%
Contains more Vitamin B1 +105.4%
Contains more Vitamin B3 +376.6%
Contains more Vitamin B6 +21.2%
Contains more Folate +57.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +155.6%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +368.4%
Contains more Vitamin B5 +124.3%
Contains more Vitamin B12 +∞%
Equal in Vitamin K - 2.2
Refried beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 20% 19% 19% 7% 12% 24% 9% 0% 6%
Romano cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 5% 15% 0% 10% 86% 2% 26% 20% 6% 140% 6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +105.4%
Contains more Vitamin B3 +376.6%
Contains more Vitamin B6 +21.2%
Contains more Folate +57.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +155.6%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +368.4%
Contains more Vitamin B5 +124.3%
Contains more Vitamin B12 +∞%
Equal in Vitamin K - 2.2

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Refried beans
Refried beans
2
:
3
Romano cheese
Romano cheese
Contains more Carbs +273.3%
Contains more Water +151.5%
Contains more Protein +538.6%
Contains more Fats +1240.3%
Contains more Other +293%
Refried beans
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
Romano cheese
32% 27% 4% 31% 7%
Protein: 31.8 g
Fats: 26.94 g
Carbs: 3.63 g
Water: 30.91 g
Other: 6.72 g
Contains more Carbs +273.3%
Contains more Water +151.5%
Contains more Protein +538.6%
Contains more Fats +1240.3%
Contains more Other +293%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Refried beans
Refried beans
1
:
2
Romano cheese
Romano cheese
Contains less Saturated Fat -96.3%
Contains more Monounsaturated Fat +1204.2%
Equal in Polyunsaturated fat - 0.593
Refried beans
36% 34% 31%
Saturated Fat: 0.631 g
Monounsaturated Fat: 0.601 g
Polyunsaturated fat: 0.543 g
Romano cheese
67% 31% 2%
Saturated Fat: 17.115 g
Monounsaturated Fat: 7.838 g
Polyunsaturated fat: 0.593 g
Contains less Saturated Fat -96.3%
Contains more Monounsaturated Fat +1204.2%
Equal in Polyunsaturated fat - 0.593

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 Romano cheese
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Refried beans Romano cheese Opinion
Net carbs 9.85g 3.63g Refried beans
Protein 4.98g 31.8g Romano cheese
Fats 2.01g 26.94g Romano cheese
Carbs 13.55g 3.63g Refried beans
Calories 90kcal 387kcal Romano cheese
Starch 7.43g Refried beans
Sugar 0.54g 0.73g Refried beans
Fiber 3.7g 0g Refried beans
Calcium 29mg 1064mg Romano cheese
Iron 1.44mg 0.77mg Refried beans
Magnesium 35mg 41mg Romano cheese
Phosphorus 92mg 760mg Romano cheese
Potassium 319mg 86mg Refried beans
Sodium 370mg 1433mg Refried beans
Zinc 0.58mg 2.58mg Romano cheese
Copper 0.129mg 0.03mg Refried beans
Manganese 0.289mg 0.02mg Refried beans
Selenium 5.8µg 14.5µg Romano cheese
Vitamin A 0IU 415IU Romano cheese
Vitamin A RAE 0µg 96µg Romano cheese
Vitamin E 0.09mg 0.23mg Romano cheese
Vitamin D 0IU 20IU Romano cheese
Vitamin D 0µg 0.5µg Romano cheese
Vitamin C 6mg 0mg Refried beans
Vitamin B1 0.076mg 0.037mg Refried beans
Vitamin B2 0.079mg 0.37mg Romano cheese
Vitamin B3 0.367mg 0.077mg Refried beans
Vitamin B5 0.189mg 0.424mg Romano cheese
Vitamin B6 0.103mg 0.085mg Refried beans
Folate 11µg 7µg Refried beans
Vitamin B12 0µg 1.12µg Romano cheese
Vitamin K 2.1µg 2.2µg Romano cheese
Tryptophan 0.065mg 0.429mg Romano cheese
Threonine 0.231mg 1.171mg Romano cheese
Isoleucine 0.242mg 1.685mg Romano cheese
Leucine 0.438mg 3.071mg Romano cheese
Lysine 0.377mg 2.941mg Romano cheese
Methionine 0.083mg 0.852mg Romano cheese
Phenylalanine 0.297mg 1.71mg Romano cheese
Valine 0.287mg 2.183mg Romano cheese
Histidine 153mg 1.231mg Refried beans
Cholesterol 0mg 104mg Refried beans
Trans Fat 0.016g Romano cheese
Saturated Fat 0.631g 17.115g Refried beans
Monounsaturated Fat 0.601g 7.838g Romano cheese
Polyunsaturated fat 0.543g 0.593g Romano cheese
Omega-6 - Eicosadienoic acid 0.008g Refried beans
Omega-6 - Linoleic acid 0.36g Refried beans
Omega-3 - ALA 0.169g Refried beans
Omega-3 - Eicosatrienoic acid 0.001g Refried beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Refried beans Romano cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
28%
Romano cheese
Minerals Daily Need Coverage Score
33%
Refried beans
106%
Romano cheese

Comparison summary

Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 11)
Which food is lower in Sugar?
Refried beans
Refried beans is lower in Sugar (difference - 0.19g)
Which food contains less Sodium?
Refried beans
Refried beans contains less Sodium (difference - 1063mg)
Which food is lower in Cholesterol?
Refried beans
Refried beans is lower in Cholesterol (difference - 104mg)
Which food is lower in Saturated Fat?
Refried beans
Refried beans is lower in Saturated Fat (difference - 16.484g)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $4.6)
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. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/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.