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Refried beans vs. Fish oil — In-Depth Nutrition Comparison

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Summary of differences between refried beans and fish oil

  • The amount of iron, fiber, copper, phosphorus, manganese, selenium, and potassium in refried beans is higher than in fish oil.
  • Fish oil covers your daily need for cholesterol, 255% more than refried beans.
  • The amount of sodium in fish oil is lower.
  • Fish oil has a lower glycemic index. The glycemic index of fish oil is 0, while the glycemic index of refried beans is 38.

These are the specific foods used in this comparison Refried beans, canned, traditional style (includes USDA commodity) and Fish oil, herring.

Infographic

Refried beans vs Fish oil 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +4875.1%

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
23% 61% 17%
Saturated fat: Sat. Fat 21.29 g
Monounsaturated fat: Mono. Fat 56.564 g
Polyunsaturated fat: Poly. Fat 15.604 g
Contains less Sat. FatSaturated fat -97%
Contains more Mono. FatMonounsaturated fat +9311.6%
Contains more Poly. FatPolyunsaturated fat +2773.7%

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 Fish oil
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok

All nutrients comparison - raw data values

Nutrient Refried beans Fish oil DV% diff.
Cholesterol 0mg 766mg 255%
Fats 2.01g 100g 151%
Monounsaturated fat 0.601g 56.564g 140%
Polyunsaturated fat 0.543g 15.604g 100%
Saturated fat 0.631g 21.29g 94%
Calories 90kcal 902kcal 41%
Histidine 153mg 22%
Iron 1.44mg 0mg 18%
Sodium 370mg 0mg 16%
Fiber 3.7g 0g 15%
Copper 0.129mg 0mg 14%
Phosphorus 92mg 0mg 13%
Manganese 0.289mg 0mg 13%
Selenium 5.8µg 0µg 11%
Protein 4.98g 0g 10%
Potassium 319mg 0mg 9%
Magnesium 35mg 0mg 8%
Vitamin B6 0.103mg 0mg 8%
Vitamin C 6mg 0mg 7%
Vitamin B1 0.076mg 0mg 6%
Vitamin B2 0.079mg 0mg 6%
Zinc 0.58mg 0mg 5%
Carbs 13.55g 0g 5%
Choline 21.2mg 4%
Vitamin B5 0.189mg 0mg 4%
Folate 11µg 0µg 3%
Starch 7.43g 3%
Calcium 29mg 0mg 3%
Vitamin B3 0.367mg 0mg 2%
Vitamin K 2.1µg 2%
Vitamin E 0.09mg 1%
Net carbs 9.85g 0g N/A
Sugar 0.54g N/A
Trans fat 0.016g 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 - EPA 0g 6.273g N/A
Omega-3 - DHA 0g 4.206g N/A
Omega-3 - ALA 0.169g N/A
Omega-3 - DPA 0g 0.619g 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 Fish oil
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
0%
Fish oil
Minerals Daily Need Coverage Score
33%
Refried beans
0%
Fish oil

Comparison summary

Which food is lower in Cholesterol?
Refried beans
Refried beans is lower in Cholesterol (difference - 766mg)
Which food is lower in Saturated fat?
Refried beans
Refried beans is lower in Saturated fat (difference - 20.659g)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $5)
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 is lower in Sugar?
Fish oil
Fish oil is lower in Sugar (difference - 0.54g)
Which food contains less Sodium?
Fish oil
Fish oil contains less Sodium (difference - 370mg)
Which food is lower in glycemic index?
Fish oil
Fish oil is lower in glycemic index (difference - 38)

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. Fish oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172340/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.