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  6. Refried beans vs. Dried fruit

Refried beans vs. Dried fruit — In-Depth Nutrition Comparison

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A recap on differences between refried beans and dried fruit

  • Refried beans have more selenium; however, dried fruit is higher in vitamin A, vitamin E, potassium, copper, iron, fiber, vitamin B3, and vitamin B5.
  • Dried fruit covers your daily vitamin A needs 72% more than refried beans.
  • Dried fruit contains 37 times less sodium than refried beans. Refried beans contain 370mg of sodium, while dried fruit contains 10mg.

Food varieties used in this article are Refried beans, canned, traditional style (includes USDA commodity) and Apricots, dried, sulfured, uncooked.

Infographic

Refried beans vs Dried fruit 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains more ZincZinc +48.7%
Contains more PhosphorusPhosphorus +29.6%
Contains more ManganeseManganese +23%
Contains more SeleniumSelenium +163.6%
Contains more CalciumCalcium +89.7%
Contains more PotassiumPotassium +264.3%
Contains more IronIron +84.7%
Contains more CopperCopper +165.9%
Contains less SodiumSodium -97.3%
~equal in Magnesium ~32mg

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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin CVitamin C +500%
Contains more Vitamin B1Vitamin B1 +406.7%
Contains more CholineCholine +52.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +4711.1%
Contains more Vitamin B3Vitamin B3 +605.4%
Contains more Vitamin B5Vitamin B5 +173%
Contains more Vitamin B6Vitamin B6 +38.8%
Contains more Vitamin KVitamin K +47.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.074mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~10µg

All nutrients comparison - raw data values

Nutrient Refried beans Dried fruit DV% diff.
Vitamin E 0.09mg 4.33mg 28%
Potassium 319mg 1162mg 25%
Copper 0.129mg 0.343mg 24%
Histidine 153mg 0.047mg 22%
Vitamin A 0µg 180µg 20%
Fructose 0g 12.47g 16%
Carbs 13.55g 62.64g 16%
Sodium 370mg 10mg 16%
Iron 1.44mg 2.66mg 15%
Vitamin B3 0.367mg 2.589mg 14%
Fiber 3.7g 7.3g 14%
Calories 90kcal 241kcal 8%
Selenium 5.8µg 2.2µg 7%
Vitamin B5 0.189mg 0.516mg 7%
Vitamin C 6mg 1mg 6%
Vitamin B1 0.076mg 0.015mg 5%
Polyunsaturated fat 0.543g 0.074g 3%
Vitamin B6 0.103mg 0.143mg 3%
Protein 4.98g 3.39g 3%
Saturated fat 0.631g 0.017g 3%
Calcium 29mg 55mg 3%
Phosphorus 92mg 71mg 3%
Starch 7.43g 0.35g 3%
Manganese 0.289mg 0.235mg 2%
Fats 2.01g 0.51g 2%
Zinc 0.58mg 0.39mg 2%
Monounsaturated fat 0.601g 0.074g 1%
Magnesium 35mg 32mg 1%
Vitamin K 2.1µg 3.1µg 1%
Choline 21.2mg 13.9mg 1%
Net carbs 9.85g 55.34g N/A
Sugar 0.54g 53.44g N/A
Vitamin B2 0.079mg 0.074mg 0%
Trans fat 0.016g N/A
Folate 11µg 10µg 0%
Tryptophan 0.065mg 0.016mg 0%
Threonine 0.231mg 0.073mg 0%
Isoleucine 0.242mg 0.063mg 0%
Leucine 0.438mg 0.105mg 0%
Lysine 0.377mg 0.083mg 0%
Methionine 0.083mg 0.015mg 0%
Phenylalanine 0.297mg 0.062mg 0%
Valine 0.287mg 0.078mg 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% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more ProteinProtein +46.9%
Contains more FatsFats +294.1%
Contains more WaterWater +151.7%
Contains more CarbsCarbs +362.3%
Contains more OtherOther +50.3%

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
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Mono. FatMonounsaturated fat +712.2%
Contains more Poly. FatPolyunsaturated fat +633.8%
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
15% 61% 23%
Starch: 0.35 g
Sucrose: 7.89 g
Glucose: 33.08 g
Fructose: 12.47 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +2022.9%
Contains more SucroseSucrose +1361.1%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.