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  6. Refried beans vs. Figs

Refried beans vs. Figs — In-Depth Nutrition Comparison

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Important differences between refried beans and figs

  • Figs have less iron, phosphorus, selenium, manganese, and copper.
  • Refried beans' daily need coverage for sodium is 16% more.
  • Refried beans have 29 times more selenium than figs. Refried beans have 5.8µg of selenium, while figs have 0.2µg.
  • Figs are lower in sodium.
  • Figs have a higher glycemic index than refried beans.

The food varieties used in the comparison are Refried beans, canned, traditional style (includes USDA commodity) and Figs, raw.

Infographic

Refried beans vs Figs 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%
Figs
Figs
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 11% 20% 14% 23% 4.1% 6% 0.13% 17% 1.1%
Contains more MagnesiumMagnesium +105.9%
Contains more PotassiumPotassium +37.5%
Contains more IronIron +289.2%
Contains more CopperCopper +84.3%
Contains more ZincZinc +286.7%
Contains more PhosphorusPhosphorus +557.1%
Contains more ManganeseManganese +125.8%
Contains more SeleniumSelenium +2800%
Contains more CalciumCalcium +20.7%
Contains less SodiumSodium -99.7%

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%
Figs
Figs
4
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 6.7% 2.3% 2.2% 0% 15% 12% 7.5% 18% 26% 0% 12% 4.5% 2.6%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin B1Vitamin B1 +26.7%
Contains more Vitamin B2Vitamin B2 +58%
Contains more FolateFolate +83.3%
Contains more CholineCholine +351.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +22.2%
Contains more Vitamin B5Vitamin B5 +58.7%
Contains more Vitamin KVitamin K +123.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.4mg
~equal in Vitamin B6 ~0.113mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Refried beans Figs DV% diff.
Histidine 153mg 0.011mg 22%
Sodium 370mg 1mg 16%
Iron 1.44mg 0.37mg 13%
Phosphorus 92mg 14mg 11%
Selenium 5.8µg 0.2µg 10%
Protein 4.98g 0.75g 8%
Copper 0.129mg 0.07mg 7%
Manganese 0.289mg 0.128mg 7%
Zinc 0.58mg 0.15mg 4%
Magnesium 35mg 17mg 4%
Vitamin C 6mg 2mg 4%
Saturated fat 0.631g 0.06g 3%
Fiber 3.7g 2.9g 3%
Starch 7.43g 3%
Choline 21.2mg 4.7mg 3%
Polyunsaturated fat 0.543g 0.144g 3%
Potassium 319mg 232mg 3%
Fats 2.01g 0.3g 3%
Vitamin B5 0.189mg 0.3mg 2%
Carbs 13.55g 19.18g 2%
Vitamin K 2.1µg 4.7µg 2%
Vitamin B2 0.079mg 0.05mg 2%
Folate 11µg 6µg 1%
Vitamin B6 0.103mg 0.113mg 1%
Calories 90kcal 74kcal 1%
Vitamin B1 0.076mg 0.06mg 1%
Vitamin A 0µg 7µg 1%
Calcium 29mg 35mg 1%
Monounsaturated fat 0.601g 0.066g 1%
Net carbs 9.85g 16.28g N/A
Sugar 0.54g 16.26g N/A
Vitamin E 0.09mg 0.11mg 0%
Vitamin B3 0.367mg 0.4mg 0%
Trans fat 0.016g 0g N/A
Tryptophan 0.065mg 0.006mg 0%
Threonine 0.231mg 0.024mg 0%
Isoleucine 0.242mg 0.023mg 0%
Leucine 0.438mg 0.033mg 0%
Lysine 0.377mg 0.03mg 0%
Methionine 0.083mg 0.006mg 0%
Phenylalanine 0.297mg 0.018mg 0%
Valine 0.287mg 0.028mg 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
Figs
Figs
2
19% 79%
Protein: 0.75 g
Fats: 0.3 g
Carbs: 19.18 g
Water: 79.11 g
Other: 0.66 g
Contains more ProteinProtein +564%
Contains more FatsFats +570%
Contains more OtherOther +159.1%
Contains more CarbsCarbs +41.5%
~equal in Water ~79.11g

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
Figs
Figs
1
22% 24% 53%
Saturated fat: Sat. Fat 0.06 g
Monounsaturated fat: Mono. Fat 0.066 g
Polyunsaturated fat: Poly. Fat 0.144 g
Contains more Mono. FatMonounsaturated fat +810.6%
Contains more Poly. FatPolyunsaturated fat +277.1%
Contains less Sat. FatSaturated fat -90.5%

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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. Figs - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173021/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.