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.

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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.

Refried beans

Focaccia

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.

Refried beans

Focaccia

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

All nutrients comparison - raw data values

Nutrient			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