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  6. Refried beans vs. Matzo

Refried beans vs. Matzo — In-Depth Nutrition Comparison

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Significant differences between refried beans and matzo

  • Refried beans have more copper, vitamin C, and potassium; however, matzo is richer in selenium, vitamin B1, vitamin B3, iron, vitamin B2, and manganese.
  • Matzo covers your daily selenium needs 57% more than refried beans.

Specific food types used in this comparison are Refried beans, canned, traditional style (includes USDA commodity) and Crackers, matzo, plain.

Infographic

Refried beans vs Matzo 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%
Matzo
Matzo
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 3.9% 9.9% 119% 20% 19% 38% 0% 85% 201%
Contains more MagnesiumMagnesium +40%
Contains more CalciumCalcium +123.1%
Contains more PotassiumPotassium +184.8%
Contains more CopperCopper +115%
Contains more IronIron +119.4%
Contains more ZincZinc +17.2%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +124.9%
Contains more SeleniumSelenium +536.2%
~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%
Matzo
Matzo
6
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% 1.2% 0% 97% 67% 73% 27% 27% 0% 0.75% 13% 5.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +50%
Contains more Vitamin KVitamin K +600%
Contains more CholineCholine +96.3%
Contains more Vitamin B1Vitamin B1 +409.2%
Contains more Vitamin B2Vitamin B2 +268.4%
Contains more Vitamin B3Vitamin B3 +960.5%
Contains more Vitamin B5Vitamin B5 +134.4%
Contains more Vitamin B6Vitamin B6 +11.7%
Contains more FolateFolate +54.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Refried beans Matzo DV% diff.
Selenium 5.8µg 36.9µg 57%
Vitamin B1 0.076mg 0.387mg 26%
Carbs 13.55g 83.7g 23%
Vitamin B3 0.367mg 3.892mg 22%
Iron 1.44mg 3.16mg 22%
Histidine 153mg 0.213mg 22%
Vitamin B2 0.079mg 0.291mg 16%
Manganese 0.289mg 0.65mg 16%
Sodium 370mg 0mg 16%
Calories 90kcal 395kcal 15%
Protein 4.98g 10g 10%
Copper 0.129mg 0.06mg 8%
Vitamin C 6mg 0mg 7%
Potassium 319mg 112mg 6%
Vitamin B5 0.189mg 0.443mg 5%
Starch 7.43g 3%
Fiber 3.7g 3g 3%
Folate 11µg 17µg 2%
Vitamin K 2.1µg 0.3µg 2%
Calcium 29mg 13mg 2%
Magnesium 35mg 25mg 2%
Choline 21.2mg 10.8mg 2%
Saturated fat 0.631g 0.226g 2%
Fats 2.01g 1.4g 1%
Vitamin B6 0.103mg 0.115mg 1%
Zinc 0.58mg 0.68mg 1%
Monounsaturated fat 0.601g 0.127g 1%
Net carbs 9.85g 80.7g N/A
Sugar 0.54g 0.29g N/A
Phosphorus 92mg 89mg 0%
Vitamin E 0.09mg 0.06mg 0%
Trans fat 0.016g N/A
Polyunsaturated fat 0.543g 0.603g 0%
Tryptophan 0.065mg 0.116mg 0%
Threonine 0.231mg 0.267mg 0%
Isoleucine 0.242mg 0.371mg 0%
Leucine 0.438mg 0.692mg 0%
Lysine 0.377mg 0.193mg 0%
Methionine 0.083mg 0.176mg 0%
Phenylalanine 0.297mg 0.494mg 0%
Valine 0.287mg 0.42mg 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
Matzo
Matzo
2
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
Contains more FatsFats +43.6%
Contains more WaterWater +1708.1%
Contains more OtherOther +185%
Contains more ProteinProtein +100.8%
Contains more CarbsCarbs +517.7%

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
Matzo
Matzo
2
24% 13% 63%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.127 g
Polyunsaturated fat: Poly. Fat 0.603 g
Contains more Mono. FatMonounsaturated fat +373.2%
Contains less Sat. FatSaturated fat -64.2%
Contains more Poly. FatPolyunsaturated fat +11%

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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. Matzo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172740/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.