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  6. Refried beans vs. Pacific saury raw

Refried beans vs. Pacific saury raw — In-Depth Nutrition Comparison

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A recap on differences between refried beans and pacific saury raw

  • Refried beans have more fiber and iron; however, pacific saury raw is higher in vitamin B12, phosphorus, vitamin D, selenium, vitamin B3, and vitamin B5.
  • Pacific saury raw covers your daily vitamin B12 needs 83% more than refried beans.
  • Pacific saury raw has less sodium.
  • The glycemic index of refried beans is higher.

Food varieties used in this article are Refried beans, canned, traditional style (includes USDA commodity) and Fish, pike, northern, raw.

Infographic

Refried beans vs Pacific saury raw 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
Contains more MagnesiumMagnesium +12.9%
Contains more PotassiumPotassium +23.2%
Contains more IronIron +161.8%
Contains more CopperCopper +152.9%
Contains more ManganeseManganese +20.4%
Contains more CalciumCalcium +96.6%
Contains more ZincZinc +15.5%
Contains more PhosphorusPhosphorus +139.1%
Contains less SodiumSodium -89.5%
Contains more SeleniumSelenium +117.2%

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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
Contains more Vitamin CVitamin C +57.9%
Contains more Vitamin B1Vitamin B1 +31%
Contains more Vitamin B2Vitamin B2 +25.4%
Contains more Vitamin KVitamin K +2000%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +122.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +526.7%
Contains more Vitamin B5Vitamin B5 +296.8%
Contains more Vitamin B6Vitamin B6 +13.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +36.4%
Contains more CholineCholine +206.6%

All nutrients comparison - raw data values

Nutrient Refried beans Pacific saury raw DV% diff.
Vitamin B12 0µg 2µg 83%
Protein 4.98g 19.26g 29%
Histidine 153mg 0.567mg 22%
Phosphorus 92mg 220mg 18%
Fiber 3.7g 0g 15%
Sodium 370mg 39mg 14%
Cholesterol 0mg 39mg 13%
Vitamin D 0µg 2.5µg 13%
Selenium 5.8µg 12.6µg 12%
Vitamin B3 0.367mg 2.3mg 12%
Vitamin D 0IU 99IU 12%
Iron 1.44mg 0.55mg 11%
Vitamin B5 0.189mg 0.75mg 11%
Copper 0.129mg 0.051mg 9%
Choline 21.2mg 65mg 8%
Carbs 13.55g 0g 5%
Calcium 29mg 57mg 3%
Starch 7.43g 3%
Vitamin K 2.1µg 0.1µg 2%
Fats 2.01g 0.69g 2%
Vitamin C 6mg 3.8mg 2%
Vitamin B1 0.076mg 0.058mg 2%
Potassium 319mg 259mg 2%
Vitamin A 0µg 21µg 2%
Saturated fat 0.631g 0.118g 2%
Polyunsaturated fat 0.543g 0.202g 2%
Manganese 0.289mg 0.24mg 2%
Vitamin E 0.09mg 0.2mg 1%
Vitamin B2 0.079mg 0.063mg 1%
Magnesium 35mg 31mg 1%
Vitamin B6 0.103mg 0.117mg 1%
Zinc 0.58mg 0.67mg 1%
Folate 11µg 15µg 1%
Monounsaturated fat 0.601g 0.157g 1%
Calories 90kcal 88kcal 0%
Net carbs 9.85g 0g N/A
Sugar 0.54g 0g N/A
Trans fat 0.016g N/A
Tryptophan 0.065mg 0.216mg 0%
Threonine 0.231mg 0.844mg 0%
Isoleucine 0.242mg 0.887mg 0%
Leucine 0.438mg 1.565mg 0%
Lysine 0.377mg 1.768mg 0%
Methionine 0.083mg 0.57mg 0%
Phenylalanine 0.297mg 0.752mg 0%
Valine 0.287mg 0.992mg 0%
Omega-3 - EPA 0g 0.033g N/A
Omega-3 - DHA 0g 0.074g N/A
Omega-3 - ALA 0.169g N/A
Omega-3 - DPA 0g 0.014g 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
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more FatsFats +191.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +51.3%
Contains more ProteinProtein +286.7%
~equal in Water ~78.92g

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
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains more Mono. FatMonounsaturated fat +282.8%
Contains more Poly. FatPolyunsaturated fat +168.8%
Contains less Sat. FatSaturated fat -81.3%

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.