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Refried beans vs. Mussels — In-Depth Nutrition Comparison

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How are refried beans and mussels different?

  • Mussels is higher than refried beans in vitamin B12, manganese, selenium, iron, phosphorus, vitamin B2, zinc, vitamin B1, and vitamin B3.
  • Mussels covers your daily need for vitamin B12, 1000% more than refried beans.
  • Mussels has a higher glycemic index (50) than refried beans (38).

Refried beans, canned, traditional style (includes USDA commodity) and Mollusks, mussel, blue, cooked, moist heat types were used in this article.

Infographic

Refried beans vs Mussels 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 26% 9.9% 24% 252% 50% 73% 122% 48% 887% 489%
Contains more PotassiumPotassium +19%
Contains more CalciumCalcium +13.8%
Contains more IronIron +366.7%
Contains more CopperCopper +15.5%
Contains more ZincZinc +360.3%
Contains more PhosphorusPhosphorus +209.8%
Contains more ManganeseManganese +2252.9%
Contains more SeleniumSelenium +1444.8%
~equal in Magnesium ~37mg
~equal in Sodium ~369mg

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 45% 30% 0% 0% 75% 97% 56% 57% 23% 3000% 0% 57% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +126.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +294.7%
Contains more Vitamin B2Vitamin B2 +431.6%
Contains more Vitamin B3Vitamin B3 +717.4%
Contains more Vitamin B5Vitamin B5 +402.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +590.9%
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.1mg

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
24% 4% 7% 61% 3%
Protein: 23.8 g
Fats: 4.48 g
Carbs: 7.39 g
Water: 61.15 g
Other: 3.18 g
Contains more CarbsCarbs +83.4%
Contains more WaterWater +27.1%
Contains more ProteinProtein +377.9%
Contains more FatsFats +122.9%
Contains more OtherOther +86%

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
28% 33% 39%
Saturated fat: Sat. Fat 0.85 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 1.212 g
Contains less Sat. FatSaturated fat -25.8%
Contains more Mono. FatMonounsaturated fat +68.7%
Contains more Poly. FatPolyunsaturated fat +123.2%

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

All nutrients comparison - raw data values

Nutrient Refried beans Mussels DV% diff.
Vitamin B12 0µg 24µg 1000%
Manganese 0.289mg 6.8mg 283%
Selenium 5.8µg 89.6µg 152%
Iron 1.44mg 6.72mg 66%
Protein 4.98g 23.8g 38%
Phosphorus 92mg 285mg 28%
Vitamin B2 0.079mg 0.42mg 26%
Histidine 153mg 0.457mg 22%
Vitamin B1 0.076mg 0.3mg 19%
Cholesterol 0mg 56mg 19%
Zinc 0.58mg 2.67mg 19%
Folate 11µg 76µg 16%
Vitamin B3 0.367mg 3mg 16%
Vitamin B5 0.189mg 0.95mg 15%
Fiber 3.7g 0g 15%
Vitamin A 0µg 91µg 10%
Vitamin C 6mg 13.6mg 8%
Choline 21.2mg 4%
Polyunsaturated fat 0.543g 1.212g 4%
Calories 90kcal 172kcal 4%
Fats 2.01g 4.48g 4%
Starch 7.43g 3%
Copper 0.129mg 0.149mg 2%
Potassium 319mg 268mg 2%
Vitamin K 2.1µg 2%
Carbs 13.55g 7.39g 2%
Vitamin E 0.09mg 1%
Saturated fat 0.631g 0.85g 1%
Monounsaturated fat 0.601g 1.014g 1%
Net carbs 9.85g 7.39g N/A
Magnesium 35mg 37mg 0%
Calcium 29mg 33mg 0%
Sugar 0.54g N/A
Sodium 370mg 369mg 0%
Vitamin B6 0.103mg 0.1mg 0%
Trans fat 0.016g N/A
Tryptophan 0.065mg 0.267mg 0%
Threonine 0.231mg 1.025mg 0%
Isoleucine 0.242mg 1.036mg 0%
Leucine 0.438mg 1.676mg 0%
Lysine 0.377mg 1.779mg 0%
Methionine 0.083mg 0.537mg 0%
Phenylalanine 0.297mg 0.853mg 0%
Valine 0.287mg 1.04mg 0%
Omega-3 - EPA 0g 0.276g N/A
Omega-3 - DHA 0g 0.506g N/A
Omega-3 - ALA 0.169g N/A
Omega-3 - DPA 0g 0.044g 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 Mussels
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
265%
Mussels
Minerals Daily Need Coverage Score
33%
Refried beans
198%
Mussels

Comparison summary

Which food is lower in Cholesterol?
Refried beans
Refried beans is lower in Cholesterol (difference - 56mg)
Which food is lower in Saturated fat?
Refried beans
Refried beans is lower in Saturated fat (difference - 0.219g)
Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 12)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $7)
Which food is lower in Sugar?
Mussels
Mussels is lower in Sugar (difference - 0.54g)
Which food contains less Sodium?
Mussels
Mussels contains less Sodium (difference - 1mg)
Which food is richer in minerals?
Mussels
Mussels is relatively richer in minerals
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. Mussels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174217/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.