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Refried beans vs. Milk — In-Depth Nutrition Comparison

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A recap on differences between refried beans and milk

  • Refried beans have more iron, fiber, copper, manganese, and vitamin C; however, milk is higher in vitamin B12, calcium, vitamin B2, and vitamin D.
  • Milk covers your daily vitamin B12 needs 20% more than refried beans.
  • Milk has less sodium.

Food varieties used in this article are Refried beans, canned, traditional style (includes USDA commodity) and Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D.

Infographic

Refried beans vs Milk 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%
Milk
Milk
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
Contains more MagnesiumMagnesium +218.2%
Contains more PotassiumPotassium +112.7%
Contains more IronIron +4700%
Contains more CopperCopper +1190%
Contains more ZincZinc +38.1%
Contains more ManganeseManganese +9533.3%
Contains more SeleniumSelenium +75.8%
Contains more CalciumCalcium +331%
Contains less SodiumSodium -88.1%
~equal in Phosphorus ~95mg

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%
Milk
Milk
5
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% 19% 0.2% 18% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8% 9.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +800%
Contains more Vitamin B1Vitamin B1 +280%
Contains more Vitamin B3Vitamin B3 +294.6%
Contains more Vitamin B6Vitamin B6 +178.4%
Contains more Vitamin KVitamin K +2000%
Contains more FolateFolate +120%
Contains more CholineCholine +19.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +134.2%
Contains more Vitamin B5Vitamin B5 +91%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Refried beans Milk DV% diff.
Histidine 153mg 0.101mg 22%
Vitamin B12 0µg 0.47µg 20%
Iron 1.44mg 0.03mg 18%
Fiber 3.7g 0g 15%
Sodium 370mg 44mg 14%
Copper 0.129mg 0.01mg 13%
Manganese 0.289mg 0.003mg 12%
Calcium 29mg 125mg 10%
Vitamin B2 0.079mg 0.185mg 8%
Vitamin C 6mg 0mg 7%
Vitamin D 0µg 1.2µg 6%
Vitamin D 0IU 48IU 6%
Magnesium 35mg 11mg 6%
Vitamin A 0µg 58µg 6%
Vitamin B6 0.103mg 0.037mg 5%
Selenium 5.8µg 3.3µg 5%
Vitamin B1 0.076mg 0.02mg 5%
Potassium 319mg 150mg 5%
Starch 7.43g 3%
Protein 4.98g 3.37g 3%
Vitamin B5 0.189mg 0.361mg 3%
Carbs 13.55g 4.99g 3%
Polyunsaturated fat 0.543g 0.035g 3%
Folate 11µg 5µg 2%
Vitamin K 2.1µg 0.1µg 2%
Calories 90kcal 42kcal 2%
Vitamin B3 0.367mg 0.093mg 2%
Fats 2.01g 0.97g 2%
Cholesterol 0mg 5mg 2%
Zinc 0.58mg 0.42mg 1%
Choline 21.2mg 17.7mg 1%
Monounsaturated fat 0.601g 0.277g 1%
Vitamin E 0.09mg 0.01mg 1%
Net carbs 9.85g 4.99g N/A
Sugar 0.54g 5.2g N/A
Phosphorus 92mg 95mg 0%
Trans fat 0.016g N/A
Saturated fat 0.631g 0.633g 0%
Tryptophan 0.065mg 0.043mg 0%
Threonine 0.231mg 0.143mg 0%
Isoleucine 0.242mg 0.174mg 0%
Leucine 0.438mg 0.319mg 0%
Lysine 0.377mg 0.282mg 0%
Methionine 0.083mg 0.088mg 0%
Phenylalanine 0.297mg 0.174mg 0%
Valine 0.287mg 0.22mg 0%
Omega-3 - ALA 0.169g 0.004g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 0.36g 0.027g 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
Milk
Milk
1
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
Contains more ProteinProtein +47.8%
Contains more FatsFats +107.2%
Contains more CarbsCarbs +171.5%
Contains more OtherOther +128%
Contains more WaterWater +15.7%

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
Milk
Milk
0
67% 29% 4%
Saturated fat: Sat. Fat 0.633 g
Monounsaturated fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +117%
Contains more Poly. FatPolyunsaturated fat +1451.4%
~equal in Saturated fat ~0.633g

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
Milk
Milk
1
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 5.2 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more LactoseLactose +∞%
~equal in Glucose ~0g
~equal in Fructose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.