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  6. Refried beans vs. Macaroon

Refried beans vs. Macaroon — In-Depth Nutrition Comparison

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Important differences between refried beans and macaroon

  • Refried beans have more iron, vitamin C, and potassium; however, macaroon has more copper and fiber.
  • Macaroon's daily need coverage for saturated fat is 97% more.
  • Macaroon is lower in sodium.

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

Infographic

Refried beans vs Macaroon 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 21% 1.5% 11% 31% 90% 20% 29% 31% 0% 37%
Contains more MagnesiumMagnesium +20.7%
Contains more CalciumCalcium +480%
Contains more PotassiumPotassium +159.3%
Contains more IronIron +75.6%
Contains more PhosphorusPhosphorus +35.3%
Contains more ManganeseManganese +∞%
Contains more CopperCopper +108.5%
Contains more ZincZinc +25.9%
Contains less SodiumSodium -34.9%
Contains more SeleniumSelenium +17.2%

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% 0% 3.8% 0% 5% 14% 4.1% 0% 22% 0% 2.8% 2.3% 5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +280%
Contains more Vitamin B2Vitamin B2 +31.7%
Contains more Vitamin B3Vitamin B3 +66.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +90.9%
Contains more FolateFolate +266.7%
Contains more CholineCholine +133%
Contains more Vitamin EVitamin E +111.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.096mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Refried beans Macaroon DV% diff.
Saturated fat 0.631g 20.099g 88%
Fats 2.01g 22.55g 32%
Histidine 153mg 22%
Calories 90kcal 460kcal 19%
Copper 0.129mg 0.269mg 16%
Carbs 13.55g 61.22g 16%
Manganese 0.289mg 13%
Iron 1.44mg 0.82mg 8%
Vitamin C 6mg 0mg 7%
Sodium 370mg 241mg 6%
Potassium 319mg 123mg 6%
Fiber 3.7g 5.1g 6%
Vitamin B1 0.076mg 0.02mg 5%
Protein 4.98g 3.02g 4%
Vitamin B5 0.189mg 4%
Phosphorus 92mg 68mg 3%
Monounsaturated fat 0.601g 1.61g 3%
Starch 7.43g 3%
Polyunsaturated fat 0.543g 0.81g 2%
Choline 21.2mg 9.1mg 2%
Selenium 5.8µg 6.8µg 2%
Folate 11µg 3µg 2%
Calcium 29mg 5mg 2%
Vitamin K 2.1µg 1.1µg 1%
Vitamin B3 0.367mg 0.22mg 1%
Vitamin B6 0.103mg 0.096mg 1%
Vitamin E 0.09mg 0.19mg 1%
Zinc 0.58mg 0.73mg 1%
Magnesium 35mg 29mg 1%
Vitamin B2 0.079mg 0.06mg 1%
Net carbs 9.85g 56.12g N/A
Sugar 0.54g 45.16g N/A
Trans fat 0.016g N/A
Tryptophan 0.065mg 0%
Threonine 0.231mg 0%
Isoleucine 0.242mg 0%
Leucine 0.438mg 0%
Lysine 0.377mg 0%
Methionine 0.083mg 0%
Phenylalanine 0.297mg 0%
Valine 0.287mg 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
3% 23% 61% 12% 2%
Protein: 3.02 g
Fats: 22.55 g
Carbs: 61.22 g
Water: 11.5 g
Other: 1.71 g
Contains more ProteinProtein +64.9%
Contains more WaterWater +576.1%
Contains more FatsFats +1021.9%
Contains more CarbsCarbs +351.8%
~equal in Other ~1.71g

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
89% 7% 4%
Saturated fat: Sat. Fat 20.099 g
Monounsaturated fat: Mono. Fat 1.61 g
Polyunsaturated fat: Poly. Fat 0.81 g
Contains less Sat. FatSaturated fat -96.9%
Contains more Mono. FatMonounsaturated fat +167.9%
Contains more Poly. FatPolyunsaturated fat +49.2%

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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. Macaroon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171847/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.