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  6. Refried beans vs. Corn raw

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

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Significant differences between refried beans and corn raw

  • Refried beans have more iron, selenium, copper, fiber, and manganese; however, corn raw is richer in vitamin B5, vitamin B3, folate, and vitamin B1.
  • Refried beans cover your daily sodium needs 15% more than corn raw.
  • Corn raw has 10 times less selenium than refried beans. Refried beans have 5.8µg of selenium, while corn raw has 0.6µg.
  • Corn raw contains less sodium.
  • Corn raw has a higher glycemic index. The glycemic index of corn raw is 52, while the glycemic index of refried beans is 38.

Specific food types used in this comparison are Refried beans, canned, traditional style (includes USDA commodity) and Corn, sweet, yellow, raw.

Infographic

Refried beans vs Corn raw infographic
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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.
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 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Contains more CalciumCalcium +1350%
Contains more PotassiumPotassium +18.1%
Contains more IronIron +176.9%
Contains more CopperCopper +138.9%
Contains more ZincZinc +26.1%
Contains more ManganeseManganese +77.3%
Contains more SeleniumSelenium +866.7%
Contains less SodiumSodium -95.9%
~equal in Magnesium ~37mg
~equal in Phosphorus ~89mg

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 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
Contains more Vitamin EVitamin E +28.6%
Contains more Vitamin B2Vitamin B2 +43.6%
Contains more Vitamin KVitamin K +600%
Contains more Vitamin CVitamin C +13.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +103.9%
Contains more Vitamin B3Vitamin B3 +382.3%
Contains more Vitamin B5Vitamin B5 +279.4%
Contains more FolateFolate +281.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.093mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~23mg

All nutrients comparison - raw data values

Nutrient Refried beans Corn raw DV% diff.
Histidine 153mg 0.089mg 22%
Sodium 370mg 15mg 15%
Iron 1.44mg 0.52mg 12%
Vitamin B5 0.189mg 0.717mg 11%
Selenium 5.8µg 0.6µg 9%
Vitamin B3 0.367mg 1.77mg 9%
Copper 0.129mg 0.054mg 8%
Folate 11µg 42µg 8%
Fiber 3.7g 2g 7%
Vitamin B1 0.076mg 0.155mg 7%
Manganese 0.289mg 0.163mg 5%
Protein 4.98g 3.27g 3%
Calcium 29mg 2mg 3%
Carbs 13.55g 18.7g 2%
Vitamin K 2.1µg 0.3µg 2%
Vitamin B2 0.079mg 0.055mg 2%
Fructose 0g 1.94g 2%
Fats 2.01g 1.35g 1%
Potassium 319mg 270mg 1%
Vitamin A 0µg 9µg 1%
Starch 7.43g 5.7g 1%
Zinc 0.58mg 0.46mg 1%
Vitamin B6 0.103mg 0.093mg 1%
Saturated fat 0.631g 0.325g 1%
Vitamin C 6mg 6.8mg 1%
Calories 90kcal 86kcal 0%
Net carbs 9.85g 16.7g N/A
Magnesium 35mg 37mg 0%
Sugar 0.54g 6.26g N/A
Phosphorus 92mg 89mg 0%
Vitamin E 0.09mg 0.07mg 0%
Trans fat 0.016g 0g N/A
Choline 21.2mg 23mg 0%
Monounsaturated fat 0.601g 0.432g 0%
Polyunsaturated fat 0.543g 0.487g 0%
Tryptophan 0.065mg 0.023mg 0%
Threonine 0.231mg 0.129mg 0%
Isoleucine 0.242mg 0.129mg 0%
Leucine 0.438mg 0.348mg 0%
Lysine 0.377mg 0.137mg 0%
Methionine 0.083mg 0.067mg 0%
Phenylalanine 0.297mg 0.15mg 0%
Valine 0.287mg 0.185mg 0%
Omega-3 - ALA 0.169g 0.014g N/A
Omega-3 - Eicosatrienoic acid 0.001g 0g N/A
Omega-6 - Eicosadienoic acid 0.008g 0g N/A
Omega-6 - Linoleic acid 0.36g 0.468g 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
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Contains more ProteinProtein +52.3%
Contains more FatsFats +48.9%
Contains more OtherOther +171.4%
Contains more CarbsCarbs +38%
~equal in Water ~76.05g

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
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
Contains more Mono. FatMonounsaturated fat +39.1%
Contains more Poly. FatPolyunsaturated fat +11.5%
Contains less Sat. FatSaturated fat -48.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
93% 7%
Starch: 7.43 g
Sucrose: 0.54 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
48% 7% 29% 16%
Starch: 5.7 g
Sucrose: 0.89 g
Glucose: 3.43 g
Fructose: 1.94 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +30.4%
Contains more SucroseSucrose +64.8%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.