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  6. Refried beans vs. Olive

Refried beans vs. Olive — In-Depth Nutrition Comparison

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What are the main differences between refried beans and olive?

  • Refried beans are richer in phosphorus, manganese, potassium, selenium, and magnesium, yet olive is richer in iron, copper, vitamin E, and vitamin A.
  • Olive's daily need coverage for iron is 23% higher.
  • Refried beans have 40 times more potassium than olive. Refried beans have 319mg of potassium, while olive has 8mg.
  • Refried beans contain less sodium.

We used Refried beans, canned, traditional style (includes USDA commodity) and Olives, ripe, canned (small-extra large) types in this comparison.

Infographic

Refried beans vs Olive 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%
Olive
Olive
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
Contains more MagnesiumMagnesium +775%
Contains more PotassiumPotassium +3887.5%
Contains more ZincZinc +163.6%
Contains more PhosphorusPhosphorus +2966.7%
Contains less SodiumSodium -49.7%
Contains more ManganeseManganese +1345%
Contains more SeleniumSelenium +544.4%
Contains more CalciumCalcium +203.4%
Contains more IronIron +129.2%
Contains more CopperCopper +94.6%

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%
Olive
Olive
2
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 3% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
Contains more Vitamin CVitamin C +566.7%
Contains more Vitamin B1Vitamin B1 +2433.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +891.9%
Contains more Vitamin B5Vitamin B5 +1160%
Contains more Vitamin B6Vitamin B6 +1044.4%
Contains more Vitamin KVitamin K +50%
Contains more FolateFolate +∞%
Contains more CholineCholine +105.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1733.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Refried beans Olive DV% diff.
Iron 1.44mg 3.3mg 23%
Histidine 153mg 0.023mg 22%
Monounsaturated fat 0.601g 7.888g 18%
Sodium 370mg 735mg 16%
Copper 0.129mg 0.251mg 14%
Fats 2.01g 10.68g 13%
Phosphorus 92mg 3mg 13%
Manganese 0.289mg 0.02mg 12%
Vitamin E 0.09mg 1.65mg 10%
Selenium 5.8µg 0.9µg 9%
Potassium 319mg 8mg 9%
Protein 4.98g 0.84g 8%
Vitamin B6 0.103mg 0.009mg 7%
Magnesium 35mg 4mg 7%
Vitamin B1 0.076mg 0.003mg 6%
Calcium 29mg 88mg 6%
Vitamin B2 0.079mg 0mg 6%
Vitamin C 6mg 0.9mg 6%
Saturated fat 0.631g 1.415g 4%
Vitamin B5 0.189mg 0.015mg 3%
Folate 11µg 0µg 3%
Starch 7.43g 3%
Zinc 0.58mg 0.22mg 3%
Vitamin A 0µg 20µg 2%
Choline 21.2mg 10.3mg 2%
Fiber 3.7g 3.2g 2%
Polyunsaturated fat 0.543g 0.911g 2%
Carbs 13.55g 6.26g 2%
Vitamin B3 0.367mg 0.037mg 2%
Calories 90kcal 115kcal 1%
Vitamin K 2.1µg 1.4µg 1%
Net carbs 9.85g 3.06g N/A
Sugar 0.54g 0g N/A
Trans fat 0.016g 0g N/A
Tryptophan 0.065mg 0%
Threonine 0.231mg 0.026mg 0%
Isoleucine 0.242mg 0.031mg 0%
Leucine 0.438mg 0.05mg 0%
Lysine 0.377mg 0.032mg 0%
Methionine 0.083mg 0.012mg 0%
Phenylalanine 0.297mg 0.029mg 0%
Valine 0.287mg 0.038mg 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
Olive
Olive
3
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more ProteinProtein +492.9%
Contains more CarbsCarbs +116.5%
Contains more FatsFats +431.3%
Contains more OtherOther +30.4%
~equal in Water ~79.99g

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
Olive
Olive
2
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
Contains less Sat. FatSaturated fat -55.4%
Contains more Mono. FatMonounsaturated fat +1212.5%
Contains more Poly. FatPolyunsaturated fat +67.8%

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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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.