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Refried beans vs. Currant — In-Depth Nutrition Comparison

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What are the differences between refried beans and currants?

  • Refried beans are higher in selenium, phosphorus, iron, and magnesium, yet currants are higher in vitamin C and vitamin K.
  • Currants' daily need coverage for vitamin C is 39% more.
  • Refried beans have 370 times more sodium than currants. While refried beans have 370mg of sodium, currants have only 1mg.
  • The glycemic index of currants is lower.

We used Refried beans, canned, traditional style (includes USDA commodity) and Currants, red and white, raw types in this article.

Infographic

Refried beans vs Currant infographic
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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 9.3% 9.9% 24% 38% 36% 6.3% 19% 0.13% 24% 3.3%
Contains more MagnesiumMagnesium +169.2%
Contains more PotassiumPotassium +16%
Contains more IronIron +44%
Contains more CopperCopper +20.6%
Contains more ZincZinc +152.2%
Contains more PhosphorusPhosphorus +109.1%
Contains more ManganeseManganese +55.4%
Contains more SeleniumSelenium +866.7%
Contains more CalciumCalcium +13.8%
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%
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 137% 0.67% 2% 0% 10% 12% 1.9% 3.8% 16% 0% 28% 6% 4.1%
Contains more Vitamin B1Vitamin B1 +90%
Contains more Vitamin B2Vitamin B2 +58%
Contains more Vitamin B3Vitamin B3 +267%
Contains more Vitamin B5Vitamin B5 +195.3%
Contains more Vitamin B6Vitamin B6 +47.1%
Contains more FolateFolate +37.5%
Contains more CholineCholine +178.9%
Contains more Vitamin CVitamin C +583.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +11.1%
Contains more Vitamin KVitamin K +423.8%
~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
14% 84%
Protein: 1.4 g
Fats: 0.2 g
Carbs: 13.8 g
Water: 83.95 g
Other: 0.65 g
Contains more ProteinProtein +255.7%
Contains more FatsFats +905%
Contains more OtherOther +163.1%
~equal in Carbs ~13.8g
~equal in Water ~83.95g

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
13% 21% 66%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.088 g
Contains more Mono. FatMonounsaturated fat +2046.4%
Contains more Poly. FatPolyunsaturated fat +517%
Contains less Sat. FatSaturated fat -97.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
93% 7%
Starch: 7.43 g
Sucrose: 0.54 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
8% 44% 48%
Starch: 0 g
Sucrose: 0.61 g
Glucose: 3.22 g
Fructose: 3.53 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +13%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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

All nutrients comparison - raw data values

Nutrient Refried beans Currant DV% diff.
Vitamin C 6mg 41mg 39%
Histidine 153mg 22%
Sodium 370mg 1mg 16%
Selenium 5.8µg 0.6µg 9%
Vitamin K 2.1µg 11µg 7%
Phosphorus 92mg 44mg 7%
Protein 4.98g 1.4g 7%
Iron 1.44mg 1mg 6%
Magnesium 35mg 13mg 5%
Manganese 0.289mg 0.186mg 4%
Fructose 0g 3.53g 4%
Polyunsaturated fat 0.543g 0.088g 3%
Saturated fat 0.631g 0.017g 3%
Vitamin B1 0.076mg 0.04mg 3%
Vitamin B6 0.103mg 0.07mg 3%
Zinc 0.58mg 0.23mg 3%
Starch 7.43g 3%
Fats 2.01g 0.2g 3%
Vitamin B5 0.189mg 0.064mg 3%
Calories 90kcal 56kcal 2%
Choline 21.2mg 7.6mg 2%
Vitamin B3 0.367mg 0.1mg 2%
Vitamin B2 0.079mg 0.05mg 2%
Copper 0.129mg 0.107mg 2%
Fiber 3.7g 4.3g 2%
Folate 11µg 8µg 1%
Potassium 319mg 275mg 1%
Monounsaturated fat 0.601g 0.028g 1%
Carbs 13.55g 13.8g 0%
Net carbs 9.85g 9.5g N/A
Calcium 29mg 33mg 0%
Sugar 0.54g 7.37g N/A
Vitamin A 0µg 2µg 0%
Vitamin E 0.09mg 0.1mg 0%
Trans fat 0.016g 0g 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 Currant
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
17%
Currant
Minerals Daily Need Coverage Score
33%
Refried beans
17%
Currant

Comparison summary

Which food is lower in Sugar?
Refried beans
Refried beans is lower in Sugar (difference - 6.83g)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $0.5)
Which food is richer in minerals?
Refried beans
Refried beans is relatively richer in minerals
Which food contains less Sodium?
Currant
Currant contains less Sodium (difference - 369mg)
Which food is lower in Saturated fat?
Currant
Currant is lower in Saturated fat (difference - 0.614g)
Which food is lower in glycemic index?
Currant
Currant is lower in glycemic index (difference - 13)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Currant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173964/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.