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  6. Refried beans vs. Crouton

Refried beans vs. Crouton — In-Depth Nutrition Comparison

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A recap on differences between refried beans and crouton

  • Refried beans have more vitamin C and vitamin B6; however, crouton is higher in selenium, vitamin B1, iron, vitamin B3, folate, vitamin B2, and manganese.
  • Crouton covers your daily selenium needs 58% more than refried beans.
  • Refried beans have less sodium.
  • The glycemic index of crouton is higher.

Food varieties used in this article are Refried beans, canned, traditional style (includes USDA commodity) and Croutons, plain.

Infographic

Refried beans vs Crouton 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 22% 23% 11% 153% 54% 24% 49% 91% 65% 205%
Contains more MagnesiumMagnesium +12.9%
Contains more PotassiumPotassium +157.3%
Contains less SodiumSodium -47%
Contains more CalciumCalcium +162.1%
Contains more IronIron +183.3%
Contains more CopperCopper +26.4%
Contains more ZincZinc +53.4%
Contains more PhosphorusPhosphorus +25%
Contains more ManganeseManganese +73%
Contains more SeleniumSelenium +546.6%

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% 156% 63% 102% 26% 6% 0% 0% 99% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +296.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +719.7%
Contains more Vitamin B2Vitamin B2 +244.3%
Contains more Vitamin B3Vitamin B3 +1382%
Contains more Vitamin B5Vitamin B5 +127%
Contains more FolateFolate +1100%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Refried beans Crouton DV% diff.
Selenium 5.8µg 37.5µg 58%
Vitamin B1 0.076mg 0.623mg 46%
Iron 1.44mg 4.08mg 33%
Vitamin B3 0.367mg 5.439mg 32%
Folate 11µg 132µg 30%
Histidine 153mg 0.255mg 22%
Carbs 13.55g 73.5g 20%
Calories 90kcal 407kcal 16%
Vitamin B2 0.079mg 0.272mg 15%
Sodium 370mg 698mg 14%
Protein 4.98g 11.9g 14%
Manganese 0.289mg 0.5mg 9%
Vitamin C 6mg 0mg 7%
Fats 2.01g 6.6g 7%
Monounsaturated fat 0.601g 3.059g 6%
Vitamin B6 0.103mg 0.026mg 6%
Potassium 319mg 124mg 6%
Fiber 3.7g 5.1g 6%
Polyunsaturated fat 0.543g 1.273g 5%
Vitamin B5 0.189mg 0.429mg 5%
Calcium 29mg 76mg 5%
Choline 21.2mg 4%
Copper 0.129mg 0.163mg 4%
Saturated fat 0.631g 1.51g 4%
Phosphorus 92mg 115mg 3%
Starch 7.43g 3%
Zinc 0.58mg 0.89mg 3%
Vitamin K 2.1µg 2%
Vitamin E 0.09mg 1%
Magnesium 35mg 31mg 1%
Net carbs 9.85g 68.4g N/A
Sugar 0.54g N/A
Trans fat 0.016g N/A
Tryptophan 0.065mg 0.14mg 0%
Threonine 0.231mg 0.337mg 0%
Isoleucine 0.242mg 0.456mg 0%
Leucine 0.438mg 0.832mg 0%
Lysine 0.377mg 0.278mg 0%
Methionine 0.083mg 0.211mg 0%
Phenylalanine 0.297mg 0.586mg 0%
Valine 0.287mg 0.514mg 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
12% 7% 74% 6% 3%
Protein: 11.9 g
Fats: 6.6 g
Carbs: 73.5 g
Water: 5.5 g
Other: 2.5 g
Contains more WaterWater +1313.6%
Contains more ProteinProtein +139%
Contains more FatsFats +228.4%
Contains more CarbsCarbs +442.4%
Contains more OtherOther +46.2%

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
26% 52% 22%
Saturated fat: Sat. Fat 1.51 g
Monounsaturated fat: Mono. Fat 3.059 g
Polyunsaturated fat: Poly. Fat 1.273 g
Contains less Sat. FatSaturated fat -58.2%
Contains more Mono. FatMonounsaturated fat +409%
Contains more Poly. FatPolyunsaturated fat +134.4%

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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. Crouton - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172751/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.