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  6. Refried beans vs. Cod

Refried beans vs. Cod — In-Depth Nutrition Comparison

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How are refried beans and cod different?

  • Refried beans are richer in fiber, iron, manganese, and copper, while cod is higher in vitamin B5, selenium, vitamin B12, and phosphorus.
  • Cod covers your daily need for vitamin B5, 3056% more than refried beans.
  • Cod is lower in sodium.
  • Refried beans have a higher glycemic index (38) than cod (0).

Refried beans, canned, traditional style (includes USDA commodity) and Fish, cod, Atlantic, raw types were used in this article.

Infographic

Refried beans vs Cod 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%
Cod
Cod
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
Contains more CalciumCalcium +81.3%
Contains more IronIron +278.9%
Contains more CopperCopper +360.7%
Contains more ZincZinc +28.9%
Contains more ManganeseManganese +1826.7%
Contains more PotassiumPotassium +29.5%
Contains more PhosphorusPhosphorus +120.7%
Contains less SodiumSodium -85.4%
Contains more SeleniumSelenium +470.7%
~equal in Magnesium ~32mg

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%
Cod
Cod
8
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 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
Contains more Vitamin CVitamin C +500%
Contains more Vitamin B2Vitamin B2 +21.5%
Contains more Vitamin KVitamin K +2000%
Contains more FolateFolate +57.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +611.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +462.1%
Contains more Vitamin B5Vitamin B5 +80852.4%
Contains more Vitamin B6Vitamin B6 +137.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +207.5%
~equal in Vitamin B1 ~0.076mg

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
Cod
Cod
2
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more FatsFats +200%
Contains more CarbsCarbs +∞%
Contains more OtherOther +470%
Contains more ProteinProtein +257.6%
~equal in Water ~81.22g

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
Cod
Cod
1
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 g
Contains more Mono. FatMonounsaturated fat +539.4%
Contains more Poly. FatPolyunsaturated fat +135.1%
Contains less Sat. FatSaturated fat -79.2%

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

All nutrients comparison - raw data values

Nutrient Refried beans Cod DV% diff.
Vitamin B5 0.189mg 153mg 3056%
Selenium 5.8µg 33.1µg 50%
Vitamin B12 0µg 0.91µg 38%
Protein 4.98g 17.81g 26%
Histidine 153mg 0.524mg 22%
Phosphorus 92mg 203mg 16%
Fiber 3.7g 0g 15%
Sodium 370mg 54mg 14%
Cholesterol 0mg 43mg 14%
Iron 1.44mg 0.38mg 13%
Manganese 0.289mg 0.015mg 12%
Copper 0.129mg 0.028mg 11%
Vitamin B3 0.367mg 2.063mg 11%
Vitamin B6 0.103mg 0.245mg 11%
Choline 21.2mg 65.2mg 8%
Vitamin C 6mg 1mg 6%
Vitamin D 0IU 36IU 5%
Carbs 13.55g 0g 5%
Vitamin D 0µg 0.9µg 5%
Vitamin E 0.09mg 0.64mg 4%
Starch 7.43g 3%
Potassium 319mg 413mg 3%
Polyunsaturated fat 0.543g 0.231g 2%
Fats 2.01g 0.67g 2%
Vitamin K 2.1µg 0.1µg 2%
Saturated fat 0.631g 0.131g 2%
Vitamin A 0µg 12µg 1%
Zinc 0.58mg 0.45mg 1%
Monounsaturated fat 0.601g 0.094g 1%
Vitamin B2 0.079mg 0.065mg 1%
Calcium 29mg 16mg 1%
Magnesium 35mg 32mg 1%
Folate 11µg 7µg 1%
Calories 90kcal 82kcal 0%
Net carbs 9.85g 0g N/A
Sugar 0.54g 0g N/A
Vitamin B1 0.076mg 0.076mg 0%
Trans fat 0.016g N/A
Tryptophan 0.065mg 0.199mg 0%
Threonine 0.231mg 0.781mg 0%
Isoleucine 0.242mg 0.821mg 0%
Leucine 0.438mg 1.447mg 0%
Lysine 0.377mg 1.635mg 0%
Methionine 0.083mg 0.527mg 0%
Phenylalanine 0.297mg 0.695mg 0%
Valine 0.287mg 0.917mg 0%
Omega-3 - EPA 0g 0.064g N/A
Omega-3 - DHA 0g 0.12g N/A
Omega-3 - ALA 0.169g N/A
Omega-3 - DPA 0g 0.01g 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 Cod
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
731%
Cod
Minerals Daily Need Coverage Score
33%
Refried beans
38%
Cod

Comparison summary

Which food is lower in Cholesterol?
Refried beans
Refried beans is lower in Cholesterol (difference - 43mg)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $1.3)
Which food is richer in minerals?
Refried beans
Refried beans is relatively richer in minerals
Which food is lower in Sugar?
Cod
Cod is lower in Sugar (difference - 0.54g)
Which food contains less Sodium?
Cod
Cod contains less Sodium (difference - 316mg)
Which food is lower in Saturated fat?
Cod
Cod is lower in Saturated fat (difference - 0.5g)
Which food is lower in glycemic index?
Cod
Cod is lower in glycemic index (difference - 38)
Which food is richer in vitamins?
Cod
Cod is relatively richer in vitamins

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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.