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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.
  • The glycemic index of refried beans is higher.

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.
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%
Jerky
Jerky
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 6% 53% 203% 76% 221% 174% 271% 14% 58%
Contains more CalciumCalcium +45%
Contains less SodiumSodium -82.2%
Contains more ManganeseManganese +160.4%
Contains more MagnesiumMagnesium +45.7%
Contains more PotassiumPotassium +87.1%
Contains more IronIron +276.4%
Contains more CopperCopper +76%
Contains more ZincZinc +1298.3%
Contains more PhosphorusPhosphorus +342.4%
Contains more SeleniumSelenium +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.
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%
Jerky
Jerky
9
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% 9.8% 4.5% 39% 33% 32% 9.8% 41% 124% 5.8% 101% 60%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +16%
Contains more Vitamin EVitamin E +444.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +102.6%
Contains more Vitamin B2Vitamin B2 +79.7%
Contains more Vitamin B3Vitamin B3 +371.9%
Contains more Vitamin B6Vitamin B6 +73.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1118.2%
Contains more CholineCholine +414.6%
~equal in Vitamin A ~0µg
~equal in Vitamin K ~2.3µg

All nutrients comparison - raw data values

Nutrient Refried beans Jerky DV% diff.
Sodium 370mg 2081mg 74%
Zinc 0.58mg 8.11mg 68%
Protein 4.98g 33.2g 56%
Iron 1.44mg 5.42mg 50%
Saturated fat 0.631g 10.85g 46%
Phosphorus 92mg 407mg 45%
Vitamin B12 0µg 0.99µg 41%
Fats 2.01g 25.6g 36%
Folate 11µg 134µg 31%
Monounsaturated fat 0.601g 11.305g 27%
Histidine 153mg 22%
Calories 90kcal 410kcal 16%
Cholesterol 0mg 48mg 16%
Choline 21.2mg 109.1mg 16%
Copper 0.129mg 0.227mg 11%
Vitamin B3 0.367mg 1.732mg 9%
Selenium 5.8µg 10.7µg 9%
Fiber 3.7g 1.8g 8%
Potassium 319mg 597mg 8%
Manganese 0.289mg 0.111mg 8%
Vitamin B1 0.076mg 0.154mg 7%
Vitamin C 6mg 0mg 7%
Vitamin B6 0.103mg 0.179mg 6%
Vitamin B2 0.079mg 0.142mg 5%
Magnesium 35mg 51mg 4%
Starch 7.43g 3%
Polyunsaturated fat 0.543g 1.011g 3%
Vitamin E 0.09mg 0.49mg 3%
Vitamin D 0µg 0.3µg 2%
Vitamin B5 0.189mg 0.163mg 1%
Calcium 29mg 20mg 1%
Vitamin D 0IU 11IU 1%
Carbs 13.55g 11g 1%
Net carbs 9.85g 9.2g N/A
Sugar 0.54g 9g N/A
Vitamin K 2.1µg 2.3µg 0%
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 - 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

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
Jerky
Jerky
3
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 CarbsCarbs +23.2%
Contains more WaterWater +232.8%
Contains more ProteinProtein +566.7%
Contains more FatsFats +1173.6%
Contains more OtherOther +300%

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
Jerky
Jerky
2
47% 49% 4%
Saturated fat: Sat. Fat 10.85 g
Monounsaturated fat: Mono. Fat 11.305 g
Polyunsaturated fat: Poly. Fat 1.011 g
Contains less Sat. FatSaturated fat -94.2%
Contains more Mono. FatMonounsaturated fat +1781%
Contains more Poly. FatPolyunsaturated fat +86.2%

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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.