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  6. Refried beans vs. Melon

Refried beans vs. Melon — In-Depth Nutrition Comparison

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What are the main differences between refried beans and melon?

  • Refried beans are richer in iron, phosphorus, fiber, manganese, selenium, copper, magnesium, and vitamin B1, yet melon is richer in vitamin C.
  • Melon's daily need coverage for vitamin C is 18% higher.
  • Refried beans have 41 times more sodium than melon. Refried beans have 370mg of sodium, while melon has 9mg.
  • Refried beans have a lower glycemic index than melon.

We used Refried beans, canned, traditional style (includes USDA commodity) and Melons, casaba, raw types in this comparison.

Infographic

Refried beans vs Melon 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%
Melon
Melon
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3.3% 16% 13% 20% 1.9% 2.1% 1.2% 4.6% 2.2%
Contains more MagnesiumMagnesium +218.2%
Contains more CalciumCalcium +163.6%
Contains more PotassiumPotassium +75.3%
Contains more IronIron +323.5%
Contains more CopperCopper +115%
Contains more ZincZinc +728.6%
Contains more PhosphorusPhosphorus +1740%
Contains more ManganeseManganese +725.7%
Contains more SeleniumSelenium +1350%
Contains less SodiumSodium -97.6%

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%
Melon
Melon
3
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 73% 0% 1% 0% 3.8% 7.2% 4.4% 5% 38% 0% 6.3% 6% 4.1%
Contains more Vitamin EVitamin E +80%
Contains more Vitamin B1Vitamin B1 +406.7%
Contains more Vitamin B2Vitamin B2 +154.8%
Contains more Vitamin B3Vitamin B3 +58.2%
Contains more Vitamin B5Vitamin B5 +125%
Contains more FolateFolate +37.5%
Contains more CholineCholine +178.9%
Contains more Vitamin CVitamin C +263.3%
Contains more Vitamin B6Vitamin B6 +58.3%
Contains more Vitamin KVitamin K +19%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Refried beans Melon DV% diff.
Histidine 153mg 22%
Vitamin C 6mg 21.8mg 18%
Sodium 370mg 9mg 16%
Iron 1.44mg 0.34mg 14%
Phosphorus 92mg 5mg 12%
Fiber 3.7g 0.9g 11%
Manganese 0.289mg 0.035mg 11%
Selenium 5.8µg 0.4µg 10%
Protein 4.98g 1.11g 8%
Copper 0.129mg 0.06mg 8%
Magnesium 35mg 11mg 6%
Zinc 0.58mg 0.07mg 5%
Vitamin B6 0.103mg 0.163mg 5%
Vitamin B1 0.076mg 0.015mg 5%
Vitamin B2 0.079mg 0.031mg 4%
Potassium 319mg 182mg 4%
Calories 90kcal 28kcal 3%
Starch 7.43g 3%
Polyunsaturated fat 0.543g 0.039g 3%
Fats 2.01g 0.1g 3%
Saturated fat 0.631g 0.025g 3%
Choline 21.2mg 7.6mg 2%
Calcium 29mg 11mg 2%
Carbs 13.55g 6.58g 2%
Vitamin B5 0.189mg 0.084mg 2%
Monounsaturated fat 0.601g 0.002g 1%
Vitamin B3 0.367mg 0.232mg 1%
Folate 11µg 8µg 1%
Net carbs 9.85g 5.68g N/A
Sugar 0.54g 5.69g N/A
Vitamin E 0.09mg 0.05mg 0%
Vitamin K 2.1µg 2.5µg 0%
Trans fat 0.016g 0g 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
Melon
Melon
1
7% 92%
Protein: 1.11 g
Fats: 0.1 g
Carbs: 6.58 g
Water: 91.85 g
Other: 0.36 g
Contains more ProteinProtein +348.6%
Contains more FatsFats +1910%
Contains more CarbsCarbs +105.9%
Contains more OtherOther +375%
Contains more WaterWater +18.1%

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
Melon
Melon
1
38% 3% 59%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.039 g
Contains more Mono. FatMonounsaturated fat +29950%
Contains more Poly. FatPolyunsaturated fat +1292.3%
Contains less Sat. FatSaturated fat -96%

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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. Melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169093/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.