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Refried beans vs. Molasses — In-Depth Nutrition Comparison

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What are the differences between refried beans and molasses?

  • Refried beans are higher in fiber, yet molasses are higher in manganese, magnesium, vitamin B6, iron, copper, potassium, selenium, and calcium.
  • Molasses' daily need coverage for manganese is 54% more.
  • The amount of sodium in molasses is lower.

We used Refried beans, canned, traditional style (includes USDA commodity) and Molasses types in this article.

Infographic

Refried beans vs Molasses 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 173% 62% 129% 177% 162% 7.9% 13% 4.8% 200% 97%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +196.8%
Contains more MagnesiumMagnesium +591.4%
Contains more CalciumCalcium +606.9%
Contains more PotassiumPotassium +358.9%
Contains more IronIron +227.8%
Contains more CopperCopper +277.5%
Contains less SodiumSodium -90%
Contains more ManganeseManganese +429.4%
Contains more SeleniumSelenium +206.9%

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 0% 0% 0% 0% 10% 0.46% 17% 48% 155% 0% 0% 0% 7.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +85.4%
Contains more Vitamin B2Vitamin B2 +3850%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +59.4%
Contains more Vitamin B3Vitamin B3 +153.4%
Contains more Vitamin B5Vitamin B5 +325.4%
Contains more Vitamin B6Vitamin B6 +550.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
75% 22% 3%
Protein: 0 g
Fats: 0.1 g
Carbs: 74.73 g
Water: 21.87 g
Other: 3.3 g
Contains more ProteinProtein +∞%
Contains more FatsFats +1910%
Contains more WaterWater +255.5%
Contains more CarbsCarbs +451.5%
Contains more OtherOther +93%

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
18% 32% 50%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +1778.1%
Contains more Poly. FatPolyunsaturated fat +986%
Contains less Sat. FatSaturated fat -97.1%

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
54% 22% 24%
Starch: 0 g
Sucrose: 29.4 g
Glucose: 11.92 g
Fructose: 12.79 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +5344.4%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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 Molasses
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Refried beans Molasses DV% diff.
Manganese 0.289mg 1.53mg 54%
Magnesium 35mg 242mg 49%
Vitamin B6 0.103mg 0.67mg 44%
Iron 1.44mg 4.72mg 41%
Copper 0.129mg 0.487mg 40%
Potassium 319mg 1464mg 34%
Histidine 153mg 22%
Selenium 5.8µg 17.8µg 22%
Carbs 13.55g 74.73g 20%
Calcium 29mg 205mg 18%
Fructose 0g 12.79g 16%
Fiber 3.7g 0g 15%
Sodium 370mg 37mg 14%
Vitamin B5 0.189mg 0.804mg 12%
Protein 4.98g 0g 10%
Calories 90kcal 290kcal 10%
Phosphorus 92mg 31mg 9%
Vitamin C 6mg 0mg 7%
Vitamin B2 0.079mg 0.002mg 6%
Vitamin B3 0.367mg 0.93mg 4%
Folate 11µg 0µg 3%
Fats 2.01g 0.1g 3%
Saturated fat 0.631g 0.018g 3%
Polyunsaturated fat 0.543g 0.05g 3%
Zinc 0.58mg 0.29mg 3%
Vitamin B1 0.076mg 0.041mg 3%
Starch 7.43g 3%
Vitamin K 2.1µg 0µg 2%
Choline 21.2mg 13.3mg 1%
Monounsaturated fat 0.601g 0.032g 1%
Vitamin E 0.09mg 0mg 1%
Net carbs 9.85g 74.73g N/A
Sugar 0.54g 74.72g N/A
Trans fat 0.016g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Refried beans Molasses
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
18%
Molasses
Minerals Daily Need Coverage Score
33%
Refried beans
103%
Molasses

Comparison summary

Which food is lower in Sugar?
Refried beans
Refried beans is lower in Sugar (difference - 74.18g)
Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 38)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $2)
Which food is richer in vitamins?
Refried beans
Refried beans is relatively richer in vitamins
Which food contains less Sodium?
Molasses
Molasses contains less Sodium (difference - 333mg)
Which food is lower in Saturated fat?
Molasses
Molasses is lower in Saturated fat (difference - 0.613g)
Which food is richer in minerals?
Molasses
Molasses is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Molasses - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168820/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.