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  6. Refried beans vs. Garden cress

Refried beans vs. Garden cress — In-Depth Nutrition Comparison

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What are the main differences between refried beans and garden cress?

  • Refried beans are richer in fiber and selenium, yet garden cress is richer in vitamin K, vitamin A, vitamin C, folate, vitamin B2, manganese, and vitamin B6.
  • Garden cress's daily need coverage for vitamin K is 450% higher.
  • Refried beans have 26 times more sodium than garden cress. Refried beans have 370mg of sodium, while garden cress has 14mg.

We used Refried beans, canned, traditional style (includes USDA commodity) and Cress, garden, raw types in this comparison.

Infographic

Refried beans vs Garden cress 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 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
Contains more ZincZinc +152.2%
Contains more PhosphorusPhosphorus +21.1%
Contains more SeleniumSelenium +544.4%
Contains more CalciumCalcium +179.3%
Contains more PotassiumPotassium +90%
Contains more CopperCopper +31.8%
Contains less SodiumSodium -96.2%
Contains more ManganeseManganese +91.3%
~equal in Magnesium ~38mg
~equal in Iron ~1.3mg

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 230% 115% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
Contains more Vitamin CVitamin C +1050%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +677.8%
Contains more Vitamin B2Vitamin B2 +229.1%
Contains more Vitamin B3Vitamin B3 +172.5%
Contains more Vitamin B5Vitamin B5 +28%
Contains more Vitamin B6Vitamin B6 +139.8%
Contains more Vitamin KVitamin K +25704.8%
Contains more FolateFolate +627.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.08mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~19.5mg

All nutrients comparison - raw data values

Nutrient Refried beans Garden cress DV% diff.
Vitamin K 2.1µg 541.9µg 450%
Vitamin C 6mg 69mg 70%
Vitamin A 0µg 346µg 38%
Histidine 153mg 22%
Folate 11µg 80µg 17%
Sodium 370mg 14mg 15%
Vitamin B2 0.079mg 0.26mg 14%
Manganese 0.289mg 0.553mg 11%
Vitamin B6 0.103mg 0.247mg 11%
Fiber 3.7g 1.1g 10%
Selenium 5.8µg 0.9µg 9%
Potassium 319mg 606mg 8%
Protein 4.98g 2.6g 5%
Copper 0.129mg 0.17mg 5%
Calcium 29mg 81mg 5%
Vitamin E 0.09mg 0.7mg 4%
Vitamin B3 0.367mg 1mg 4%
Saturated fat 0.631g 0.023g 3%
Calories 90kcal 32kcal 3%
Carbs 13.55g 5.5g 3%
Zinc 0.58mg 0.23mg 3%
Starch 7.43g 3%
Phosphorus 92mg 76mg 2%
Fats 2.01g 0.7g 2%
Polyunsaturated fat 0.543g 0.228g 2%
Iron 1.44mg 1.3mg 2%
Vitamin B5 0.189mg 0.242mg 1%
Monounsaturated fat 0.601g 0.239g 1%
Magnesium 35mg 38mg 1%
Net carbs 9.85g 4.4g N/A
Sugar 0.54g 4.4g N/A
Vitamin B1 0.076mg 0.08mg 0%
Trans fat 0.016g 0g N/A
Choline 21.2mg 19.5mg 0%
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% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Contains more ProteinProtein +91.5%
Contains more FatsFats +187.1%
Contains more CarbsCarbs +146.4%
Contains more WaterWater +15%
~equal in Other ~1.8g

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
5% 49% 47%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 g
Contains more Mono. FatMonounsaturated fat +151.5%
Contains more Poly. FatPolyunsaturated fat +138.2%
Contains less Sat. FatSaturated fat -96.4%

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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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.