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Refried beans vs. Feijoa — In-Depth Nutrition Comparison

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What are the differences between refried beans and feijoa?

  • Refried beans are higher in iron, phosphorus, copper, manganese, magnesium, and vitamin B1, yet feijoa is higher in vitamin C and fiber.
  • Feijoa's daily need coverage for vitamin C is 30% more.
  • Refried beans have 123 times more sodium than feijoa. While refried beans have 370mg of sodium, feijoa has only 3mg.

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

Infographic

Refried beans vs Feijoa 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%
Feijoa
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 5.1% 15% 5.3% 12% 1.6% 8.1% 0.39% 11% 0%
Contains more MagnesiumMagnesium +288.9%
Contains more CalciumCalcium +70.6%
Contains more PotassiumPotassium +85.5%
Contains more IronIron +928.6%
Contains more CopperCopper +258.3%
Contains more ZincZinc +866.7%
Contains more PhosphorusPhosphorus +384.2%
Contains more ManganeseManganese +244%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -99.2%

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%
Feijoa
5
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 110% 0% 3.2% 0% 1.5% 4.2% 5.5% 14% 15% 0% 8.8% 17% 0%
Contains more Vitamin B1Vitamin B1 +1166.7%
Contains more Vitamin B2Vitamin B2 +338.9%
Contains more Vitamin B3Vitamin B3 +24.4%
Contains more Vitamin B6Vitamin B6 +53.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +448.3%
Contains more Vitamin EVitamin E +77.8%
Contains more Vitamin B5Vitamin B5 +23.3%
Contains more Vitamin KVitamin K +66.7%
Contains more FolateFolate +109.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~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
Feijoa
2
15% 83%
Protein: 0.71 g
Fats: 0.42 g
Carbs: 15.21 g
Water: 83.28 g
Other: 0.38 g
Contains more ProteinProtein +601.4%
Contains more FatsFats +378.6%
Contains more OtherOther +350%
Contains more CarbsCarbs +12.3%
~equal in Water ~83.28g

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
Feijoa
1
35% 19% 46%
Saturated fat: Sat. Fat 0.104 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.136 g
Contains more Mono. FatMonounsaturated fat +973.2%
Contains more Poly. FatPolyunsaturated fat +299.3%
Contains less Sat. FatSaturated fat -83.5%

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
Feijoa
3
36% 28% 36%
Starch: 0 g
Sucrose: 2.93 g
Glucose: 2.32 g
Fructose: 2.95 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +442.6%
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 Feijoa
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 Feijoa DV% diff.
Vitamin C 6mg 32.9mg 30%
Histidine 153mg 0.009mg 22%
Sodium 370mg 3mg 16%
Iron 1.44mg 0.14mg 16%
Selenium 5.8µg 11%
Fiber 3.7g 6.4g 11%
Phosphorus 92mg 19mg 10%
Copper 0.129mg 0.036mg 10%
Manganese 0.289mg 0.084mg 9%
Protein 4.98g 0.71g 9%
Magnesium 35mg 9mg 6%
Vitamin B1 0.076mg 0.006mg 6%
Vitamin B2 0.079mg 0.018mg 5%
Zinc 0.58mg 0.06mg 5%
Choline 21.2mg 4%
Fructose 0g 2.95g 4%
Potassium 319mg 172mg 4%
Vitamin B6 0.103mg 0.067mg 3%
Starch 7.43g 0g 3%
Folate 11µg 23µg 3%
Polyunsaturated fat 0.543g 0.136g 3%
Saturated fat 0.631g 0.104g 2%
Fats 2.01g 0.42g 2%
Monounsaturated fat 0.601g 0.056g 1%
Calories 90kcal 61kcal 1%
Vitamin B5 0.189mg 0.233mg 1%
Vitamin K 2.1µg 3.5µg 1%
Carbs 13.55g 15.21g 1%
Calcium 29mg 17mg 1%
Net carbs 9.85g 8.81g N/A
Sugar 0.54g 8.2g N/A
Vitamin E 0.09mg 0.16mg 0%
Vitamin B3 0.367mg 0.295mg 0%
Trans fat 0.016g 0g N/A
Tryptophan 0.065mg 0.007mg 0%
Threonine 0.231mg 0.019mg 0%
Isoleucine 0.242mg 0.019mg 0%
Leucine 0.438mg 0.028mg 0%
Lysine 0.377mg 0.038mg 0%
Methionine 0.083mg 0.007mg 0%
Phenylalanine 0.297mg 0.019mg 0%
Valine 0.287mg 0.019mg 0%
Omega-3 - ALA 0.169g 0.029g N/A
Omega-3 - Eicosatrienoic acid 0.001g 0g N/A
Omega-6 - Eicosadienoic acid 0.008g 0g N/A
Omega-6 - Linoleic acid 0.36g 0.107g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Refried beans Feijoa
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
14%
Feijoa
Minerals Daily Need Coverage Score
33%
Refried beans
7%
Feijoa

Comparison summary

Which food is lower in Sugar?
Refried beans
Refried beans is lower in Sugar (difference - 7.66g)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $1.3)
Which food is richer in minerals?
Refried beans
Refried beans is relatively richer in minerals
Which food contains less Sodium?
Feijoa
Feijoa contains less Sodium (difference - 367mg)
Which food is lower in Saturated fat?
Feijoa
Feijoa is lower in Saturated fat (difference - 0.527g)
Which food is lower in glycemic index?
Feijoa
Feijoa is lower in glycemic index (difference - 7)
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. Feijoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168176/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.