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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.
Refried beans
Refried beans
5
:
5
Matzo
Matzo
Contains more Calcium +123.1%
Contains more Magnesium +40%
Contains more Potassium +184.8%
Contains more Copper +115%
Contains more Iron +119.4%
Contains less Sodium -100%
Contains more Zinc +17.2%
Contains more Manganese +124.9%
Contains more Selenium +536.2%
Equal in Phosphorus - 89
Refried beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 54% 25% 40% 29% 49% 16% 43% 38% 32%
Matzo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 119% 18% 39% 10% 0% 19% 20% 85% 202%
Contains more Calcium +123.1%
Contains more Magnesium +40%
Contains more Potassium +184.8%
Contains more Copper +115%
Contains more Iron +119.4%
Contains less Sodium -100%
Contains more Zinc +17.2%
Contains more Manganese +124.9%
Contains more Selenium +536.2%
Equal in Phosphorus - 89

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
3
:
6
Matzo
Matzo
Contains more Vitamin E +50%
Contains more Vitamin C +∞%
Contains more Vitamin K +600%
Contains more Vitamin B1 +409.2%
Contains more Vitamin B2 +268.4%
Contains more Vitamin B3 +960.5%
Contains more Vitamin B5 +134.4%
Contains more Vitamin B6 +11.7%
Contains more Folate +54.5%
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%
Matzo
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% 0% 97% 68% 73% 27% 27% 13% 0% 1%
Contains more Vitamin E +50%
Contains more Vitamin C +∞%
Contains more Vitamin K +600%
Contains more Vitamin B1 +409.2%
Contains more Vitamin B2 +268.4%
Contains more Vitamin B3 +960.5%
Contains more Vitamin B5 +134.4%
Contains more Vitamin B6 +11.7%
Contains more Folate +54.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Refried beans
Refried beans
3
:
2
Matzo
Matzo
Contains more Fats +43.6%
Contains more Water +1708.1%
Contains more Other +185%
Contains more Protein +100.8%
Contains more Carbs +517.7%
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
Matzo
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
Contains more Fats +43.6%
Contains more Water +1708.1%
Contains more Other +185%
Contains more Protein +100.8%
Contains more Carbs +517.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Refried beans
Refried beans
1
:
2
Matzo
Matzo
Contains more Monounsaturated Fat +373.2%
Contains less Saturated Fat -64.2%
Contains more Polyunsaturated fat +11%
Refried beans
36% 34% 31%
Saturated Fat: 0.631 g
Monounsaturated Fat: 0.601 g
Polyunsaturated fat: 0.543 g
Matzo
24% 13% 63%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.127 g
Polyunsaturated fat: 0.603 g
Contains more Monounsaturated Fat +373.2%
Contains less Saturated Fat -64.2%
Contains more Polyunsaturated fat +11%

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

All nutrients comparison - raw data values

Nutrient Refried beans Matzo Opinion
Net carbs 9.85g 80.7g Matzo
Protein 4.98g 10g Matzo
Fats 2.01g 1.4g Refried beans
Carbs 13.55g 83.7g Matzo
Calories 90kcal 395kcal Matzo
Starch 7.43g Refried beans
Sugar 0.54g 0.29g Matzo
Fiber 3.7g 3g Refried beans
Calcium 29mg 13mg Refried beans
Iron 1.44mg 3.16mg Matzo
Magnesium 35mg 25mg Refried beans
Phosphorus 92mg 89mg Refried beans
Potassium 319mg 112mg Refried beans
Sodium 370mg 0mg Matzo
Zinc 0.58mg 0.68mg Matzo
Copper 0.129mg 0.06mg Refried beans
Manganese 0.289mg 0.65mg Matzo
Selenium 5.8µg 36.9µg Matzo
Vitamin E 0.09mg 0.06mg Refried beans
Vitamin C 6mg 0mg Refried beans
Vitamin B1 0.076mg 0.387mg Matzo
Vitamin B2 0.079mg 0.291mg Matzo
Vitamin B3 0.367mg 3.892mg Matzo
Vitamin B5 0.189mg 0.443mg Matzo
Vitamin B6 0.103mg 0.115mg Matzo
Folate 11µg 17µg Matzo
Vitamin K 2.1µg 0.3µg Refried beans
Tryptophan 0.065mg 0.116mg Matzo
Threonine 0.231mg 0.267mg Matzo
Isoleucine 0.242mg 0.371mg Matzo
Leucine 0.438mg 0.692mg Matzo
Lysine 0.377mg 0.193mg Refried beans
Methionine 0.083mg 0.176mg Matzo
Phenylalanine 0.297mg 0.494mg Matzo
Valine 0.287mg 0.42mg Matzo
Histidine 153mg 0.213mg Refried beans
Trans Fat 0.016g Matzo
Saturated Fat 0.631g 0.226g Matzo
Monounsaturated Fat 0.601g 0.127g Refried beans
Polyunsaturated fat 0.543g 0.603g Matzo
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 Matzo
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
25%
Matzo
Minerals Daily Need Coverage Score
33%
Refried beans
51%
Matzo

Comparison summary

Which food is lower in Sugar?
Matzo
Matzo is lower in Sugar (difference - 0.25g)
Which food contains less Sodium?
Matzo
Matzo contains less Sodium (difference - 370mg)
Which food is lower in Saturated Fat?
Matzo
Matzo is lower in Saturated Fat (difference - 0.405g)
Which food is lower in glycemic index?
Matzo
Matzo is lower in glycemic index (difference - 38)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.