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  6. Refried beans vs. Egg white

Refried beans vs. Egg white — In-Depth Nutrition Comparison

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What are the differences between refried beans and egg whites?

  • Refried beans are higher in iron, fiber, manganese, copper, phosphorus, vitamin B6, and vitamin C, yet egg whites are higher in vitamin B2 and selenium.
  • Egg whites' daily need coverage for vitamin B2 is 28% more.
  • The amount of sodium in egg whites is lower.
  • The glycemic index of egg whites is lower.

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

Infographic

Refried beans vs Egg white 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 7.9% 2.1% 14% 3% 7.7% 0.82% 6.4% 22% 1.4% 109%
Contains more MagnesiumMagnesium +218.2%
Contains more CalciumCalcium +314.3%
Contains more PotassiumPotassium +95.7%
Contains more IronIron +1700%
Contains more CopperCopper +460.9%
Contains more ZincZinc +1833.3%
Contains more PhosphorusPhosphorus +513.3%
Contains more ManganeseManganese +2527.3%
Contains less SodiumSodium -55.1%
Contains more SeleniumSelenium +244.8%

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% 1% 101% 2% 11% 1.2% 11% 0% 3% 0.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1800%
Contains more Vitamin B3Vitamin B3 +249.5%
Contains more Vitamin B6Vitamin B6 +1960%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +175%
Contains more CholineCholine +1827.3%
Contains more Vitamin B2Vitamin B2 +455.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.19mg

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
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
Contains more FatsFats +1082.4%
Contains more CarbsCarbs +1756.2%
Contains more OtherOther +171.4%
Contains more ProteinProtein +118.9%
Contains more WaterWater +12.6%

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
10% 49% 10% 10% 10% 10%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.34 g
Fructose: 0.07 g
Lactose: 0.07 g
Maltose: 0.07 g
Galactose: 0.07 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +671.4%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%

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

All nutrients comparison - raw data values

Nutrient Refried beans Egg white DV% diff.
Vitamin B2 0.079mg 0.439mg 28%
Selenium 5.8µg 20µg 26%
Histidine 153mg 0.29mg 22%
Iron 1.44mg 0.08mg 17%
Fiber 3.7g 0g 15%
Copper 0.129mg 0.023mg 12%
Protein 4.98g 10.9g 12%
Manganese 0.289mg 0.011mg 12%
Phosphorus 92mg 15mg 11%
Sodium 370mg 166mg 9%
Vitamin B6 0.103mg 0.005mg 8%
Vitamin C 6mg 0mg 7%
Vitamin B1 0.076mg 0.004mg 6%
Magnesium 35mg 11mg 6%
Potassium 319mg 163mg 5%
Zinc 0.58mg 0.03mg 5%
Choline 21.2mg 1.1mg 4%
Vitamin B12 0µg 0.09µg 4%
Polyunsaturated fat 0.543g 0g 4%
Carbs 13.55g 0.73g 4%
Starch 7.43g 3%
Saturated fat 0.631g 0g 3%
Fats 2.01g 0.17g 3%
Folate 11µg 4µg 2%
Vitamin K 2.1µg 0µg 2%
Calories 90kcal 52kcal 2%
Vitamin B3 0.367mg 0.105mg 2%
Calcium 29mg 7mg 2%
Monounsaturated fat 0.601g 0g 2%
Vitamin E 0.09mg 0mg 1%
Net carbs 9.85g 0.73g N/A
Sugar 0.54g 0.71g N/A
Vitamin B5 0.189mg 0.19mg 0%
Trans fat 0.016g N/A
Tryptophan 0.065mg 0.125mg 0%
Threonine 0.231mg 0.449mg 0%
Isoleucine 0.242mg 0.661mg 0%
Leucine 0.438mg 1.016mg 0%
Lysine 0.377mg 0.806mg 0%
Methionine 0.083mg 0.399mg 0%
Phenylalanine 0.297mg 0.686mg 0%
Valine 0.287mg 0.809mg 0%
Fructose 0g 0.07g 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 Egg white
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
10%
Egg white
Minerals Daily Need Coverage Score
33%
Refried beans
17%
Egg white

Comparison summary

Which food is lower in Sugar?
Refried beans
Refried beans is lower in Sugar (difference - 0.17g)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $1)
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?
Egg white
Egg white contains less Sodium (difference - 204mg)
Which food is lower in Saturated fat?
Egg white
Egg white is lower in Saturated fat (difference - 0.631g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 38)
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. Egg white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.