Refried beans vs. Chickpeas — In-Depth Nutrition Comparison
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Significant differences between Refried beans and Chickpeas
- Refried beans have more Vitamin C, however, Chickpeas is richer in Folate, Manganese, Copper, Iron, Fiber, Phosphorus, and Zinc.
- Chickpeas covers your daily Folate needs 40% more than Refried beans.
- Chickpeas has 53 times less Sodium than Refried beans. Refried beans have 370mg of Sodium, while Chickpeas has 7mg.
Specific food types used in this comparison are Refried beans, canned, traditional style (includes USDA commodity) and Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt.
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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.
| Contains more SeleniumSelenium | +56.8% |
| Contains more MagnesiumMagnesium | +37.1% |
| Contains more CalciumCalcium | +69% |
| Contains more IronIron | +100.7% |
| Contains more CopperCopper | +172.9% |
| Contains more ZincZinc | +163.8% |
| Contains more PhosphorusPhosphorus | +82.6% |
| Contains less SodiumSodium | -98.1% |
| Contains more ManganeseManganese | +256.4% |
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.
| Contains more Vitamin CVitamin C | +361.5% |
| Contains more Vitamin B2Vitamin B2 | +25.4% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +288.9% |
| Contains more Vitamin B1Vitamin B1 | +52.6% |
| Contains more Vitamin B3Vitamin B3 | +43.3% |
| Contains more Vitamin B5Vitamin B5 | +51.3% |
| Contains more Vitamin B6Vitamin B6 | +35% |
| Contains more Vitamin KVitamin K | +90.5% |
| Contains more FolateFolate | +1463.6% |
| Contains more CholineCholine | +101.9% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.98 g
Fats:
2.01 g
Carbs:
13.55 g
Water:
77.75 g
Other:
1.71 g
Protein:
8.86 g
Fats:
2.59 g
Carbs:
27.42 g
Water:
60.21 g
Other:
0.92 g
| Contains more WaterWater | +29.1% |
| Contains more OtherOther | +85.9% |
| Contains more ProteinProtein | +77.9% |
| Contains more FatsFats | +28.9% |
| Contains more CarbsCarbs | +102.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.631 g
Monounsaturated Fat:
Mono. Fat
0.601 g
Polyunsaturated fat:
Poly. Fat
0.543 g
Saturated Fat:
Sat. Fat
0.269 g
Monounsaturated Fat:
Mono. Fat
0.583 g
Polyunsaturated fat:
Poly. Fat
1.156 g
| Contains less Sat. FatSaturated Fat | -57.4% |
| Contains more Poly. FatPolyunsaturated fat | +112.9% |
~equal in
Monounsaturated Fat
~0.583g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 90kcal | 164kcal |
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| Protein | 4.98g | 8.86g |
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| Fats | 2.01g | 2.59g |
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| Vitamin C | 6mg | 1.3mg |
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| Net carbs | 9.85g | 19.82g |
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| Carbs | 13.55g | 27.42g |
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| Magnesium | 35mg | 48mg |
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| Calcium | 29mg | 49mg |
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| Potassium | 319mg | 291mg |
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| Iron | 1.44mg | 2.89mg |
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| Sugar | 0.54g | 4.8g |
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| Fiber | 3.7g | 7.6g |
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| Copper | 0.129mg | 0.352mg |
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| Zinc | 0.58mg | 1.53mg |
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| Starch | 7.43g |
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| Phosphorus | 92mg | 168mg |
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| Sodium | 370mg | 7mg |
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| Vitamin A | 0IU | 27IU |
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| Vitamin A | 0µg | 1µg |
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| Vitamin E | 0.09mg | 0.35mg |
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| Manganese | 0.289mg | 1.03mg |
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| Selenium | 5.8µg | 3.7µg |
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| Vitamin B1 | 0.076mg | 0.116mg |
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| Vitamin B2 | 0.079mg | 0.063mg |
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| Vitamin B3 | 0.367mg | 0.526mg |
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| Vitamin B5 | 0.189mg | 0.286mg |
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| Vitamin B6 | 0.103mg | 0.139mg |
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| Vitamin K | 2.1µg | 4µg |
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| Folate | 11µg | 172µg |
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| Trans Fat | 0.016g | 0g |
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| Choline | 21.2mg | 42.8mg |
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| Saturated Fat | 0.631g | 0.269g |
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| Monounsaturated Fat | 0.601g | 0.583g |
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| Polyunsaturated fat | 0.543g | 1.156g |
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| Tryptophan | 0.065mg | 0.085mg |
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| Threonine | 0.231mg | 0.329mg |
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| Isoleucine | 0.242mg | 0.38mg |
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| Leucine | 0.438mg | 0.631mg |
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| Lysine | 0.377mg | 0.593mg |
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| Methionine | 0.083mg | 0.116mg |
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| Phenylalanine | 0.297mg | 0.475mg |
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| Valine | 0.287mg | 0.372mg |
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| Histidine | 153mg | 0.244mg |
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| Omega-3 - ALA | 0.169g |
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| Omega-3 - Eicosatrienoic acid | 0.001g |
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| Omega-6 - Eicosadienoic acid | 0.008g |
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| Omega-6 - Linoleic acid | 0.36g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
21%
Minerals Daily Need Coverage Score
33%
57%
Comparison summary
Which food is lower in Sugar?
Refried beans is lower in Sugar (difference - 4.26g)
Which food is cheaper?
Refried beans is cheaper (difference - $1)
Which food contains less Sodium?
Chickpeas contains less Sodium (difference - 363mg)
Which food is lower in Saturated Fat?
Chickpeas is lower in Saturated Fat (difference - 0.362g)
Which food is lower in glycemic index?
Chickpeas is lower in glycemic index (difference - 2)
Which food is richer in minerals?
Chickpeas is relatively richer in minerals
Which food is richer in vitamins?
Chickpeas is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)