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  6. Refried beans vs. Jerky

Refried beans vs. Jerky — In-Depth Nutrition Comparison

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A recap on differences between Refried beans and Jerky

  • Refried beans have less Zinc, Iron, Phosphorus, Vitamin B12, Folate, Choline, and Copper.
  • Jerky covers your daily Sodium needs 74% more than Refried beans.
  • Refried beans have less Sodium.

Food varieties used in this article are Refried beans, canned, traditional style (includes USDA commodity) and Snacks, beef jerky, chopped and formed.

Infographic

Refried beans vs Jerky 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.
Refried beans
Refried beans
3
:
7
Jerky
Jerky
Contains more Calcium +45%
Contains less Sodium -82.2%
Contains more Manganese +160.4%
Contains more Iron +276.4%
Contains more Magnesium +45.7%
Contains more Phosphorus +342.4%
Contains more Potassium +87.1%
Contains more Zinc +1298.3%
Contains more Copper +76%
Contains more Selenium +84.5%
Refried beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 54% 25% 40% 29% 49% 16% 43% 38% 32%
Jerky
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 204% 37% 175% 53% 272% 222% 76% 15% 59%
Contains more Calcium +45%
Contains less Sodium -82.2%
Contains more Manganese +160.4%
Contains more Iron +276.4%
Contains more Magnesium +45.7%
Contains more Phosphorus +342.4%
Contains more Potassium +87.1%
Contains more Zinc +1298.3%
Contains more Copper +76%
Contains more Selenium +84.5%

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
Refried beans
2
:
9
Jerky
Jerky
Contains more Vitamin C +∞%
Contains more Vitamin B5 +16%
Contains more Vitamin E +444.4%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +102.6%
Contains more Vitamin B2 +79.7%
Contains more Vitamin B3 +371.9%
Contains more Vitamin B6 +73.8%
Contains more Folate +1118.2%
Contains more Vitamin B12 +∞%
Equal in Vitamin K - 2.3
Refried beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 20% 19% 19% 7% 12% 24% 9% 0% 6%
Jerky
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 10% 9% 0% 39% 33% 33% 10% 42% 101% 124% 6%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +16%
Contains more Vitamin E +444.4%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +102.6%
Contains more Vitamin B2 +79.7%
Contains more Vitamin B3 +371.9%
Contains more Vitamin B6 +73.8%
Contains more Folate +1118.2%
Contains more Vitamin B12 +∞%
Equal in Vitamin K - 2.3

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Refried beans
Refried beans
2
:
3
Jerky
Jerky
Contains more Carbs +23.2%
Contains more Water +232.8%
Contains more Protein +566.7%
Contains more Fats +1173.6%
Contains more Other +300%
Refried beans
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
Jerky
33% 26% 11% 23% 7%
Protein: 33.2 g
Fats: 25.6 g
Carbs: 11 g
Water: 23.36 g
Other: 6.84 g
Contains more Carbs +23.2%
Contains more Water +232.8%
Contains more Protein +566.7%
Contains more Fats +1173.6%
Contains more Other +300%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Refried beans
Refried beans
1
:
2
Jerky
Jerky
Contains less Saturated Fat -94.2%
Contains more Monounsaturated Fat +1781%
Contains more Polyunsaturated fat +86.2%
Refried beans
36% 34% 31%
Saturated Fat: 0.631 g
Monounsaturated Fat: 0.601 g
Polyunsaturated fat: 0.543 g
Jerky
47% 49% 4%
Saturated Fat: 10.85 g
Monounsaturated Fat: 11.305 g
Polyunsaturated fat: 1.011 g
Contains less Saturated Fat -94.2%
Contains more Monounsaturated Fat +1781%
Contains more Polyunsaturated fat +86.2%

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 Jerky
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Refried beans Jerky Opinion
Net carbs 9.85g 9.2g Refried beans
Protein 4.98g 33.2g Jerky
Fats 2.01g 25.6g Jerky
Carbs 13.55g 11g Refried beans
Calories 90kcal 410kcal Jerky
Starch 7.43g Refried beans
Sugar 0.54g 9g Refried beans
Fiber 3.7g 1.8g Refried beans
Calcium 29mg 20mg Refried beans
Iron 1.44mg 5.42mg Jerky
Magnesium 35mg 51mg Jerky
Phosphorus 92mg 407mg Jerky
Potassium 319mg 597mg Jerky
Sodium 370mg 2081mg Refried beans
Zinc 0.58mg 8.11mg Jerky
Copper 0.129mg 0.227mg Jerky
Manganese 0.289mg 0.111mg Refried beans
Selenium 5.8µg 10.7µg Jerky
Vitamin E 0.09mg 0.49mg Jerky
Vitamin D 0IU 11IU Jerky
Vitamin D 0µg 0.3µg Jerky
Vitamin C 6mg 0mg Refried beans
Vitamin B1 0.076mg 0.154mg Jerky
Vitamin B2 0.079mg 0.142mg Jerky
Vitamin B3 0.367mg 1.732mg Jerky
Vitamin B5 0.189mg 0.163mg Refried beans
Vitamin B6 0.103mg 0.179mg Jerky
Folate 11µg 134µg Jerky
Vitamin B12 0µg 0.99µg Jerky
Vitamin K 2.1µg 2.3µg Jerky
Tryptophan 0.065mg Refried beans
Threonine 0.231mg Refried beans
Isoleucine 0.242mg Refried beans
Leucine 0.438mg Refried beans
Lysine 0.377mg Refried beans
Methionine 0.083mg Refried beans
Phenylalanine 0.297mg Refried beans
Valine 0.287mg Refried beans
Histidine 153mg Refried beans
Cholesterol 0mg 48mg Refried beans
Trans Fat 0.016g Jerky
Saturated Fat 0.631g 10.85g Refried beans
Monounsaturated Fat 0.601g 11.305g Jerky
Polyunsaturated fat 0.543g 1.011g Jerky
Omega-6 - Eicosadienoic acid 0.008g Refried beans
Omega-6 - Linoleic acid 0.36g Refried beans
Omega-3 - ALA 0.169g Refried beans
Omega-3 - Eicosatrienoic acid 0.001g Refried beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Refried beans Jerky
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
34%
Jerky
Minerals Daily Need Coverage Score
33%
Refried beans
111%
Jerky

Comparison summary

Which food is lower in Sugar?
Refried beans
Refried beans is lower in Sugar (difference - 8.46g)
Which food contains less Sodium?
Refried beans
Refried beans contains less Sodium (difference - 1711mg)
Which food is lower in Cholesterol?
Refried beans
Refried beans is lower in Cholesterol (difference - 48mg)
Which food is lower in Saturated Fat?
Refried beans
Refried beans is lower in Saturated Fat (difference - 10.219g)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $4)
Which food is lower in glycemic index?
Jerky
Jerky is lower in glycemic index (difference - 38)
Which food is richer in minerals?
Jerky
Jerky is relatively richer in minerals
Which food is richer in vitamins?
Jerky
Jerky is relatively richer in vitamins

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. Jerky - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167536/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.