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  6. Refried beans vs. Parsnip

Refried beans vs. Parsnip — In-Depth Nutrition Comparison

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Differences between refried beans and parsnip

  • Refried beans have more iron and selenium, while parsnip has more vitamin K, folate, vitamin C, manganese, vitamin E, and vitamin B5.
  • Parsnip's daily need coverage for vitamin K is 17% higher.
  • Parsnip contains 37 times less sodium than refried beans. Refried beans contain 370mg of sodium, while parsnip contains 10mg.
  • Refried beans have a lower glycemic index. The glycemic index of refried beans is 38, while the glycemic index of parsnip is 97.

The food types used in this comparison are Refried beans, canned, traditional style (includes USDA commodity) and Parsnips, raw.

Infographic

Refried beans vs Parsnip 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 21% 11% 33% 22% 40% 16% 30% 1.3% 73% 9.8%
Contains more MagnesiumMagnesium +20.7%
Contains more IronIron +144.1%
Contains more PhosphorusPhosphorus +29.6%
Contains more SeleniumSelenium +222.2%
Contains more CalciumCalcium +24.1%
Contains more PotassiumPotassium +17.6%
Contains less SodiumSodium -97.3%
Contains more ManganeseManganese +93.8%
~equal in Copper ~0.12mg
~equal in Zinc ~0.59mg

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 57% 0% 30% 0% 23% 12% 13% 36% 21% 0% 56% 50% 0%
Contains more Vitamin B2Vitamin B2 +58%
Contains more Vitamin B6Vitamin B6 +14.4%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +183.3%
Contains more Vitamin EVitamin E +1555.6%
Contains more Vitamin B1Vitamin B1 +18.4%
Contains more Vitamin B3Vitamin B3 +90.7%
Contains more Vitamin B5Vitamin B5 +217.5%
Contains more Vitamin KVitamin K +971.4%
Contains more FolateFolate +509.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Refried beans Parsnip DV% diff.
Histidine 153mg 22%
Vitamin K 2.1µg 22.5µg 17%
Sodium 370mg 10mg 16%
Folate 11µg 67µg 14%
Vitamin C 6mg 17mg 12%
Manganese 0.289mg 0.56mg 12%
Iron 1.44mg 0.59mg 11%
Vitamin E 0.09mg 1.49mg 9%
Protein 4.98g 1.2g 8%
Vitamin B5 0.189mg 0.6mg 8%
Selenium 5.8µg 1.8µg 7%
Fiber 3.7g 4.9g 5%
Choline 21.2mg 4%
Starch 7.43g 3%
Phosphorus 92mg 71mg 3%
Saturated fat 0.631g 0.05g 3%
Polyunsaturated fat 0.543g 0.047g 3%
Fats 2.01g 0.3g 3%
Potassium 319mg 375mg 2%
Vitamin B2 0.079mg 0.05mg 2%
Vitamin B3 0.367mg 0.7mg 2%
Monounsaturated fat 0.601g 0.112g 1%
Vitamin B6 0.103mg 0.09mg 1%
Calories 90kcal 75kcal 1%
Vitamin B1 0.076mg 0.09mg 1%
Copper 0.129mg 0.12mg 1%
Calcium 29mg 36mg 1%
Magnesium 35mg 29mg 1%
Carbs 13.55g 17.99g 1%
Net carbs 9.85g 13.09g N/A
Sugar 0.54g 4.8g N/A
Zinc 0.58mg 0.59mg 0%
Trans fat 0.016g 0g 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

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
18% 80%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 17.99 g
Water: 79.53 g
Other: 0.98 g
Contains more ProteinProtein +315%
Contains more FatsFats +570%
Contains more OtherOther +74.5%
Contains more CarbsCarbs +32.8%
~equal in Water ~79.53g

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
24% 54% 22%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.112 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains more Mono. FatMonounsaturated fat +436.6%
Contains more Poly. FatPolyunsaturated fat +1055.3%
Contains less Sat. FatSaturated fat -92.1%

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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. Parsnip - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170417/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.