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  6. Refried beans vs. Mixed nuts

Refried beans vs. Mixed nuts — In-Depth Nutrition Comparison

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Significant differences between refried beans and mixed nuts

  • The amount of copper, manganese, phosphorus, vitamin E, selenium, magnesium, vitamin B3, zinc, and vitamin B6 in mixed nuts is higher than in refried beans.
  • Mixed nuts cover your daily copper needs 86% more than refried beans.
  • Refried beans contain less saturated fat.
  • Refried beans have a higher glycemic index. The glycemic index of refried beans is 38, while the glycemic index of mixed nuts is 24.

Specific food types used in this comparison are Refried beans, canned, traditional style (includes USDA commodity) and Nuts, mixed nuts, oil roasted, with peanuts, without salt added.

Infographic

Refried beans vs Mixed nuts 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Contains more MagnesiumMagnesium +554.3%
Contains more CalciumCalcium +303.4%
Contains more PotassiumPotassium +98.1%
Contains more IronIron +81.3%
Contains more CopperCopper +603.1%
Contains more ZincZinc +479.3%
Contains more PhosphorusPhosphorus +395.7%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +605.9%
Contains more SeleniumSelenium +484.5%

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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Contains more Vitamin CVitamin C +1100%
Contains more Vitamin EVitamin E +8588.9%
Contains more Vitamin B1Vitamin B1 +148.7%
Contains more Vitamin B2Vitamin B2 +148.1%
Contains more Vitamin B3Vitamin B3 +2000.5%
Contains more Vitamin B5Vitamin B5 +503.2%
Contains more Vitamin B6Vitamin B6 +241.7%
Contains more Vitamin KVitamin K +171.4%
Contains more FolateFolate +654.5%
Contains more CholineCholine +145.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Refried beans Mixed nuts DV% diff.
Polyunsaturated fat 0.543g 14.612g 94%
Copper 0.129mg 0.907mg 86%
Fats 2.01g 53.95g 80%
Manganese 0.289mg 2.04mg 76%
Monounsaturated fat 0.601g 28.488g 70%
Vitamin E 0.09mg 7.82mg 52%
Phosphorus 92mg 456mg 52%
Selenium 5.8µg 33.9µg 51%
Magnesium 35mg 229mg 46%
Vitamin B3 0.367mg 7.709mg 46%
Saturated fat 0.631g 8.711g 37%
Protein 4.98g 20.04g 30%
Calories 90kcal 607kcal 26%
Zinc 0.58mg 3.36mg 25%
Histidine 153mg 0.572mg 22%
Vitamin B6 0.103mg 0.352mg 19%
Vitamin B5 0.189mg 1.14mg 19%
Folate 11µg 83µg 18%
Sodium 370mg 5mg 16%
Iron 1.44mg 2.61mg 15%
Fiber 3.7g 7g 13%
Vitamin B1 0.076mg 0.189mg 9%
Vitamin B2 0.079mg 0.196mg 9%
Potassium 319mg 632mg 9%
Calcium 29mg 117mg 9%
Vitamin C 6mg 0.5mg 6%
Choline 21.2mg 52mg 6%
Carbs 13.55g 21.05g 3%
Vitamin K 2.1µg 5.7µg 3%
Starch 7.43g 4.2g 1%
Net carbs 9.85g 14.05g N/A
Sugar 0.54g 4.15g N/A
Trans fat 0.016g 0.055g N/A
Tryptophan 0.065mg 0.22mg 0%
Threonine 0.231mg 0.703mg 0%
Isoleucine 0.242mg 0.826mg 0%
Leucine 0.438mg 1.656mg 0%
Lysine 0.377mg 0.782mg 0%
Methionine 0.083mg 0.283mg 0%
Phenylalanine 0.297mg 1.182mg 0%
Valine 0.287mg 1.001mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - ALA 0.169g 0.082g N/A
Omega-3 - Eicosatrienoic acid 0.001g 0g N/A
Omega-6 - Eicosadienoic acid 0.008g 0.013g N/A
Omega-6 - Linoleic acid 0.36g 14.455g 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
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Contains more WaterWater +3638%
Contains more ProteinProtein +302.4%
Contains more FatsFats +2584.1%
Contains more CarbsCarbs +55.4%
Contains more OtherOther +68.4%

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
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 g
Contains less Sat. FatSaturated fat -92.8%
Contains more Mono. FatMonounsaturated fat +4640.1%
Contains more Poly. FatPolyunsaturated fat +2591%

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
50% 50%
Starch: 4.2 g
Sucrose: 4.15 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +76.9%
Contains more SucroseSucrose +668.5%
~equal in Glucose ~0g
~equal in Fructose ~0g
~equal in Lactose ~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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.