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Refried beans vs. Focaccia — In-Depth Nutrition Comparison

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What are the main differences between refried beans and focaccia?

  • Refried beans are richer in fiber, yet focaccia is richer in vitamin B1, folate, iron, vitamin B3, selenium, vitamin B2, vitamin B5, and vitamin E.
  • Focaccia's daily need coverage for vitamin B1 is 33% higher.
  • Refried beans have 2 times more fiber than focaccia. Refried beans have 3.7g of fiber, while focaccia has 1.8g.
  • Refried beans contain less sodium.
  • Refried beans have a lower glycemic index than focaccia.

We used Refried beans, canned, traditional style (includes USDA commodity) and Focaccia, Italian flatbread, plain types in this comparison.

Infographic

Refried beans vs Focaccia 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 14% 11% 10% 119% 30% 36% 55% 73% 47% 87%
Contains more MagnesiumMagnesium +75%
Contains more PotassiumPotassium +179.8%
Contains more CopperCopper +41.8%
Contains less SodiumSodium -34%
Contains more CalciumCalcium +20.7%
Contains more IronIron +119.4%
Contains more ZincZinc +129.3%
Contains more PhosphorusPhosphorus +39.1%
Contains more ManganeseManganese +26%
Contains more SeleniumSelenium +174.1%

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% 28% 0% 118% 69% 69% 39% 26% 0% 14% 104% 1.6%
Contains more Vitamin CVitamin C +∞%
Contains more CholineCholine +631%
Contains more Vitamin EVitamin E +1477.8%
Contains more Vitamin B1Vitamin B1 +518.4%
Contains more Vitamin B2Vitamin B2 +281%
Contains more Vitamin B3Vitamin B3 +900%
Contains more Vitamin B5Vitamin B5 +241.3%
Contains more Vitamin KVitamin K +171.4%
Contains more FolateFolate +1154.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.113mg
~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
9% 8% 36% 46%
Protein: 8.77 g
Fats: 7.89 g
Carbs: 35.82 g
Water: 45.91 g
Other: 1.61 g
Contains more WaterWater +69.4%
Contains more ProteinProtein +76.1%
Contains more FatsFats +292.5%
Contains more CarbsCarbs +164.4%
~equal in Other ~1.61g

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
12% 75% 13%
Saturated fat: Sat. Fat 0.877 g
Monounsaturated fat: Mono. Fat 5.67 g
Polyunsaturated fat: Poly. Fat 0.994 g
Contains less Sat. FatSaturated fat -28.1%
Contains more Mono. FatMonounsaturated fat +843.4%
Contains more Poly. FatPolyunsaturated fat +83.1%

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

All nutrients comparison - raw data values

Nutrient Refried beans Focaccia DV% diff.
Vitamin B1 0.076mg 0.47mg 33%
Folate 11µg 138µg 32%
Histidine 153mg 22%
Iron 1.44mg 3.16mg 22%
Vitamin B3 0.367mg 3.67mg 21%
Selenium 5.8µg 15.9µg 18%
Vitamin B2 0.079mg 0.301mg 17%
Monounsaturated fat 0.601g 5.67g 13%
Fats 2.01g 7.89g 9%
Vitamin B5 0.189mg 0.645mg 9%
Vitamin E 0.09mg 1.42mg 9%
Sodium 370mg 561mg 8%
Protein 4.98g 8.77g 8%
Calories 90kcal 249kcal 8%
Fiber 3.7g 1.8g 8%
Zinc 0.58mg 1.33mg 7%
Vitamin C 6mg 0mg 7%
Carbs 13.55g 35.82g 7%
Potassium 319mg 114mg 6%
Phosphorus 92mg 128mg 5%
Copper 0.129mg 0.091mg 4%
Magnesium 35mg 20mg 4%
Starch 7.43g 3%
Choline 21.2mg 2.9mg 3%
Manganese 0.289mg 0.364mg 3%
Polyunsaturated fat 0.543g 0.994g 3%
Vitamin K 2.1µg 5.7µg 3%
Saturated fat 0.631g 0.877g 1%
Vitamin B6 0.103mg 0.113mg 1%
Calcium 29mg 35mg 1%
Net carbs 9.85g 34.02g N/A
Sugar 0.54g 1.75g N/A
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 Focaccia
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
36%
Focaccia
Minerals Daily Need Coverage Score
33%
Refried beans
48%
Focaccia

Comparison summary

Which food is lower in Sugar?
Refried beans
Refried beans is lower in Sugar (difference - 1.21g)
Which food contains less Sodium?
Refried beans
Refried beans contains less Sodium (difference - 191mg)
Which food is lower in Saturated fat?
Refried beans
Refried beans is lower in Saturated fat (difference - 0.246g)
Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Focaccia
Focaccia is relatively richer in minerals
Which food is richer in vitamins?
Focaccia
Focaccia is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Focaccia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167945/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.