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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 has 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 is lower.
  • Romano cheese has a lower glycemic index. The glycemic index of romano cheese is 27, while the glycemic index of refried beans is 38.

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.
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 29% 319% 7.6% 29% 10% 70% 326% 187% 2.6% 79%
Contains more PotassiumPotassium +270.9%
Contains more IronIron +87%
Contains more CopperCopper +330%
Contains less SodiumSodium -74.2%
Contains more ManganeseManganese +1345%
Contains more MagnesiumMagnesium +17.1%
Contains more CalciumCalcium +3569%
Contains more ZincZinc +344.8%
Contains more PhosphorusPhosphorus +726.1%
Contains more SeleniumSelenium +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.
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% 32% 4.6% 7.5% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +105.4%
Contains more Vitamin B3Vitamin B3 +376.6%
Contains more Vitamin B6Vitamin B6 +21.2%
Contains more FolateFolate +57.1%
Contains more CholineCholine +37.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +155.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +368.4%
Contains more Vitamin B5Vitamin B5 +124.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin K ~2.2µg

All nutrients comparison - raw data values

Nutrient Refried beans Romano cheese DV% diff.
Calcium 29mg 1064mg 104%
Phosphorus 92mg 760mg 95%
Saturated fat 0.631g 17.115g 75%
Protein 4.98g 31.8g 54%
Vitamin B12 0µg 1.12µg 47%
Sodium 370mg 1433mg 46%
Fats 2.01g 26.94g 38%
Cholesterol 0mg 104mg 35%
Vitamin B2 0.079mg 0.37mg 22%
Histidine 153mg 1.231mg 22%
Zinc 0.58mg 2.58mg 18%
Monounsaturated fat 0.601g 7.838g 18%
Selenium 5.8µg 14.5µg 16%
Calories 90kcal 387kcal 15%
Fiber 3.7g 0g 15%
Manganese 0.289mg 0.02mg 12%
Copper 0.129mg 0.03mg 11%
Vitamin A 0µg 96µg 11%
Iron 1.44mg 0.77mg 8%
Potassium 319mg 86mg 7%
Vitamin C 6mg 0mg 7%
Vitamin B5 0.189mg 0.424mg 5%
Starch 7.43g 3%
Carbs 13.55g 3.63g 3%
Vitamin D 0µg 0.5µg 3%
Vitamin B1 0.076mg 0.037mg 3%
Vitamin D 0IU 20IU 3%
Vitamin B3 0.367mg 0.077mg 2%
Folate 11µg 7µg 1%
Choline 21.2mg 15.4mg 1%
Magnesium 35mg 41mg 1%
Vitamin E 0.09mg 0.23mg 1%
Vitamin B6 0.103mg 0.085mg 1%
Net carbs 9.85g 3.63g N/A
Sugar 0.54g 0.73g N/A
Vitamin K 2.1µg 2.2µg 0%
Trans fat 0.016g N/A
Polyunsaturated fat 0.543g 0.593g 0%
Tryptophan 0.065mg 0.429mg 0%
Threonine 0.231mg 1.171mg 0%
Isoleucine 0.242mg 1.685mg 0%
Leucine 0.438mg 3.071mg 0%
Lysine 0.377mg 2.941mg 0%
Methionine 0.083mg 0.852mg 0%
Phenylalanine 0.297mg 1.71mg 0%
Valine 0.287mg 2.183mg 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
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
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 CarbsCarbs +273.3%
Contains more WaterWater +151.5%
Contains more ProteinProtein +538.6%
Contains more FatsFats +1240.3%
Contains more OtherOther +293%

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% 31% 2%
Saturated fat: Sat. Fat 17.115 g
Monounsaturated fat: Mono. Fat 7.838 g
Polyunsaturated fat: Poly. Fat 0.593 g
Contains less Sat. FatSaturated fat -96.3%
Contains more Mono. FatMonounsaturated fat +1204.2%
~equal in Polyunsaturated fat ~0.593g

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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
  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.