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  6. Refried beans vs. Halibut raw

Refried beans vs. Halibut raw — In-Depth Nutrition Comparison

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Differences between refried beans and halibut raw

  • Refried beans have more fiber, manganese, and copper, while halibut raw has more vitamin D, selenium, vitamin B12, vitamin B6, and phosphorus.
  • Halibut raw's daily need coverage for vitamin D is 183% higher.
  • The amount of sodium in halibut raw is lower.
  • Halibut raw has a lower glycemic index. The glycemic index of halibut raw is 0, while the glycemic index of refried beans is 38.

The food types used in this comparison are Refried beans, canned, traditional style (includes USDA commodity) and Fish, halibut, Greenland, raw.

Infographic

Refried beans vs Halibut raw 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 19% 0.9% 24% 25% 10% 11% 70% 10% 1.6% 199%
Contains more MagnesiumMagnesium +34.6%
Contains more CalciumCalcium +866.7%
Contains more PotassiumPotassium +19%
Contains more IronIron +118.2%
Contains more CopperCopper +330%
Contains more ZincZinc +45%
Contains more ManganeseManganese +2308.3%
Contains more PhosphorusPhosphorus +78.3%
Contains less SodiumSodium -78.4%
Contains more SeleniumSelenium +529.3%

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% 4.7% 15% 411% 15% 18% 28% 15% 97% 125% 0.25% 0.75% 34%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +26.7%
Contains more Vitamin KVitamin K +2000%
Contains more FolateFolate +1000%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +711.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +308.7%
Contains more Vitamin B5Vitamin B5 +32.3%
Contains more Vitamin B6Vitamin B6 +307.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +191.5%
~equal in Vitamin B2 ~0.08mg

All nutrients comparison - raw data values

Nutrient Refried beans Halibut raw DV% diff.
Vitamin D 0µg 27.4µg 137%
Vitamin D 0IU 1097IU 137%
Selenium 5.8µg 36.5µg 56%
Vitamin B12 0µg 1µg 42%
Vitamin B6 0.103mg 0.42mg 24%
Histidine 153mg 0.423mg 22%
Protein 4.98g 14.37g 19%
Monounsaturated fat 0.601g 8.378g 19%
Fats 2.01g 13.84g 18%
Cholesterol 0mg 46mg 15%
Fiber 3.7g 0g 15%
Sodium 370mg 80mg 13%
Manganese 0.289mg 0.012mg 12%
Copper 0.129mg 0.03mg 11%
Phosphorus 92mg 164mg 10%
Iron 1.44mg 0.66mg 10%
Saturated fat 0.631g 2.419g 8%
Vitamin B3 0.367mg 1.5mg 7%
Choline 21.2mg 61.8mg 7%
Vitamin C 6mg 0mg 7%
Polyunsaturated fat 0.543g 1.367g 5%
Calories 90kcal 186kcal 5%
Carbs 13.55g 0g 5%
Vitamin E 0.09mg 0.73mg 4%
Starch 7.43g 3%
Folate 11µg 1µg 3%
Calcium 29mg 3mg 3%
Zinc 0.58mg 0.4mg 2%
Vitamin K 2.1µg 0.1µg 2%
Potassium 319mg 268mg 2%
Magnesium 35mg 26mg 2%
Vitamin A 0µg 14µg 2%
Vitamin B1 0.076mg 0.06mg 1%
Vitamin B5 0.189mg 0.25mg 1%
Net carbs 9.85g 0g N/A
Sugar 0.54g 0g N/A
Vitamin B2 0.079mg 0.08mg 0%
Trans fat 0.016g N/A
Tryptophan 0.065mg 0.161mg 0%
Threonine 0.231mg 0.63mg 0%
Isoleucine 0.242mg 0.662mg 0%
Leucine 0.438mg 1.168mg 0%
Lysine 0.377mg 1.32mg 0%
Methionine 0.083mg 0.425mg 0%
Phenylalanine 0.297mg 0.561mg 0%
Valine 0.287mg 0.74mg 0%
Omega-3 - EPA 0g 0.526g N/A
Omega-3 - DHA 0g 0.393g N/A
Omega-3 - ALA 0.169g N/A
Omega-3 - DPA 0g 0.089g 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

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
14% 14% 70%
Protein: 14.37 g
Fats: 13.84 g
Carbs: 0 g
Water: 70.27 g
Other: 1.52 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +12.5%
Contains more ProteinProtein +188.6%
Contains more FatsFats +588.6%
~equal in Water ~70.27g

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
20% 69% 11%
Saturated fat: Sat. Fat 2.419 g
Monounsaturated fat: Mono. Fat 8.378 g
Polyunsaturated fat: Poly. Fat 1.367 g
Contains less Sat. FatSaturated fat -73.9%
Contains more Mono. FatMonounsaturated fat +1294%
Contains more Poly. FatPolyunsaturated fat +151.7%

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. Halibut raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171965/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.