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Refried beans vs. Corn syrup — In-Depth Nutrition Comparison

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Important differences between refried beans and corn syrup

  • Corn syrup has less fiber, iron, phosphorus, copper, manganese, potassium, vitamin B6, vitamin C, and magnesium.
  • Refried beans' daily need coverage for fiber is 15% more.
  • Corn syrup is lower in sodium.
  • Corn syrup has a higher glycemic index than refried beans.

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

Infographic

Refried beans vs Corn syrup 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 5.7% 5.4% 3.9% 14% 18% 1.1% 4.7% 20% 13% 16%
Contains more MagnesiumMagnesium +337.5%
Contains more CalciumCalcium +61.1%
Contains more PotassiumPotassium +625%
Contains more IronIron +289.2%
Contains more CopperCopper +143.4%
Contains more ZincZinc +1350%
Contains more PhosphorusPhosphorus +736.4%
Contains more ManganeseManganese +189%
Contains more SeleniumSelenium +100%
Contains less SodiumSodium -58.1%

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% 0% 0% 2.8% 2.1% 0.38% 1.4% 2.1% 0% 0% 0% 7.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +590.9%
Contains more Vitamin B2Vitamin B2 +777.8%
Contains more Vitamin B3Vitamin B3 +1735%
Contains more Vitamin B5Vitamin B5 +721.7%
Contains more Vitamin B6Vitamin B6 +1044.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +59.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
78% 22%
Protein: 0 g
Fats: 0 g
Carbs: 77.59 g
Water: 22.01 g
Other: 0.4 g
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more WaterWater +253.2%
Contains more OtherOther +327.5%
Contains more CarbsCarbs +472.6%

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 Corn syrup
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Refried beans Corn syrup DV% diff.
Histidine 153mg 22%
Carbs 13.55g 77.59g 21%
Fiber 3.7g 0g 15%
Iron 1.44mg 0.37mg 13%
Phosphorus 92mg 11mg 12%
Calories 90kcal 286kcal 10%
Protein 4.98g 0g 10%
Sodium 370mg 155mg 9%
Manganese 0.289mg 0.1mg 8%
Copper 0.129mg 0.053mg 8%
Potassium 319mg 44mg 8%
Vitamin C 6mg 0mg 7%
Vitamin B6 0.103mg 0.009mg 7%
Magnesium 35mg 8mg 6%
Zinc 0.58mg 0.04mg 5%
Selenium 5.8µg 2.9µg 5%
Vitamin B1 0.076mg 0.011mg 5%
Vitamin B2 0.079mg 0.009mg 5%
Polyunsaturated fat 0.543g 0g 4%
Folate 11µg 0µg 3%
Starch 7.43g 3%
Saturated fat 0.631g 0g 3%
Fats 2.01g 0g 3%
Vitamin B5 0.189mg 0.023mg 3%
Monounsaturated fat 0.601g 0g 2%
Vitamin B3 0.367mg 0.02mg 2%
Vitamin K 2.1µg 0µg 2%
Choline 21.2mg 13.3mg 1%
Vitamin E 0.09mg 0mg 1%
Calcium 29mg 18mg 1%
Net carbs 9.85g 77.59g N/A
Sugar 0.54g 77.59g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Refried beans Corn syrup
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Refried beans
1%
Corn syrup
Minerals Daily Need Coverage Score
33%
Refried beans
10%
Corn syrup

Comparison summary

Which food is lower in Sugar?
Refried beans
Refried beans is lower in Sugar (difference - 77.05g)
Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 52)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $2.8)
Which food is richer in minerals?
Refried beans
Refried beans is relatively richer in minerals
Which food is richer in vitamins?
Refried beans
Refried beans is relatively richer in vitamins
Which food contains less Sodium?
Corn syrup
Corn syrup contains less Sodium (difference - 215mg)
Which food is lower in Saturated fat?
Corn syrup
Corn syrup is lower in Saturated fat (difference - 0.631g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Corn syrup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168836/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.