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  6. Refried beans vs. Maple sugar

Refried beans vs. Maple sugar — In-Depth Nutrition Comparison

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Summary of differences between refried beans and maple sugar

  • Refried beans have more fiber, phosphorus, selenium, vitamin B6, vitamin C, and vitamin B1, while maple sugar has more manganese, zinc, and calcium.
  • Maple sugar covers your daily need for manganese, 180% more than refried beans.
  • The amount of sodium in maple sugar is lower.
  • Refried beans have a lower glycemic index. The glycemic index of refried beans is 38, while the glycemic index of maple sugar is 63.

These are the specific foods used in this comparison Refried beans, canned, traditional style (includes USDA commodity) and Sugars, maple.

Infographic

Refried beans vs Maple sugar 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 14% 27% 24% 60% 33% 165% 1.3% 1.4% 577% 4.4%
Contains more MagnesiumMagnesium +84.2%
Contains more PotassiumPotassium +16.4%
Contains more CopperCopper +30.3%
Contains more PhosphorusPhosphorus +2966.7%
Contains more SeleniumSelenium +625%
Contains more CalciumCalcium +210.3%
Contains more IronIron +11.8%
Contains more ZincZinc +944.8%
Contains less SodiumSodium -97%
Contains more ManganeseManganese +1430.1%

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.
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% 0% 0% 0% 2.3% 3% 0.75% 2.9% 0.69% 0% 0% 0% 1.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +744.4%
Contains more Vitamin B2Vitamin B2 +507.7%
Contains more Vitamin B3Vitamin B3 +817.5%
Contains more Vitamin B5Vitamin B5 +293.8%
Contains more Vitamin B6Vitamin B6 +3333.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +909.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Refried beans Maple sugar DV% diff.
Manganese 0.289mg 4.422mg 180%
Zinc 0.58mg 6.06mg 50%
Carbs 13.55g 90.9g 26%
Histidine 153mg 22%
Sodium 370mg 11mg 16%
Fiber 3.7g 0g 15%
Calories 90kcal 354kcal 13%
Phosphorus 92mg 3mg 13%
Protein 4.98g 0.1g 10%
Selenium 5.8µg 0.8µg 9%
Vitamin B6 0.103mg 0.003mg 8%
Vitamin C 6mg 0mg 7%
Calcium 29mg 90mg 6%
Vitamin B1 0.076mg 0.009mg 6%
Vitamin B2 0.079mg 0.013mg 5%
Magnesium 35mg 19mg 4%
Copper 0.129mg 0.099mg 3%
Folate 11µg 0µg 3%
Starch 7.43g 3%
Choline 21.2mg 2.1mg 3%
Saturated fat 0.631g 0.036g 3%
Polyunsaturated fat 0.543g 0.1g 3%
Fats 2.01g 0.2g 3%
Vitamin B5 0.189mg 0.048mg 3%
Vitamin B3 0.367mg 0.04mg 2%
Vitamin K 2.1µg 0µg 2%
Iron 1.44mg 1.61mg 2%
Monounsaturated fat 0.601g 0.064g 1%
Potassium 319mg 274mg 1%
Vitamin E 0.09mg 0mg 1%
Net carbs 9.85g 90.9g N/A
Sugar 0.54g 84.87g N/A
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
91% 8%
Protein: 0.1 g
Fats: 0.2 g
Carbs: 90.9 g
Water: 8 g
Other: 0.8 g
Contains more ProteinProtein +4880%
Contains more FatsFats +905%
Contains more WaterWater +871.9%
Contains more OtherOther +113.8%
Contains more CarbsCarbs +570.8%

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
18% 32% 50%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.1 g
Contains more Mono. FatMonounsaturated fat +839.1%
Contains more Poly. FatPolyunsaturated fat +443%
Contains less Sat. FatSaturated fat -94.3%

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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. Maple sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169658/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.