Refried beans vs. Pasta — In-Depth Nutrition Comparison

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What are the differences between refried beans and pasta?

Refried beans are higher in potassium, vitamin C, and vitamin B6, yet pasta is higher in folate, vitamin B1, vitamin B12, and vitamin B2.
Refried beans' daily need coverage for sodium is 16% more.
The amount of sodium in pasta is lower.
The glycemic index of refried beans is lower.

We used Refried beans, canned, traditional style (includes USDA commodity) and Pasta, fresh-refrigerated, plain, cooked types in this article.

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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.

Refried beans

Pasta

Contains more MagnesiumMagnesium	+94.4%
Contains more CalciumCalcium	+383.3%
Contains more PotassiumPotassium	+1229.2%
Contains more IronIron	+26.3%
Contains more CopperCopper	+38.7%
Contains more PhosphorusPhosphorus	+46%
Contains more ManganeseManganese	+29%
Contains more SeleniumSelenium	+∞%

Contains less SodiumSodium

-98.4%

~equal in Zinc ~0.56mg

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.

Refried beans

Pasta

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B6Vitamin B6	+202.9%
Contains more Vitamin KVitamin K	+∞%
Contains more CholineCholine	+∞%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+175%
Contains more Vitamin B2Vitamin B2	+89.9%
Contains more Vitamin B3Vitamin B3	+170.3%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more FolateFolate	+481.8%

~equal in Vitamin D ~µg

~equal in Vitamin B5 ~0.183mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Histidine	153mg	0.103mg	22%
Sodium	370mg	6mg	16%
Fiber	3.7g		15%
Folate	11µg	64µg	13%
Selenium	5.8µg		11%
Vitamin B1	0.076mg	0.209mg	11%
Cholesterol	0mg	33mg	11%
Potassium	319mg	24mg	9%
Vitamin C	6mg	0mg	7%
Vitamin B12	0µg	0.14µg	6%
Vitamin B6	0.103mg	0.034mg	5%
Vitamin B2	0.079mg	0.15mg	5%
Phosphorus	92mg	63mg	4%
Vitamin B3	0.367mg	0.992mg	4%
Magnesium	35mg	18mg	4%
Copper	0.129mg	0.093mg	4%
Carbs	13.55g	24.93g	4%
Iron	1.44mg	1.14mg	4%
Choline	21.2mg		4%
Starch	7.43g		3%
Manganese	0.289mg	0.224mg	3%
Saturated fat	0.631g	0.15g	2%
Vitamin K	2.1µg		2%
Calories	90kcal	131kcal	2%
Calcium	29mg	6mg	2%
Fats	2.01g	1.05g	1%
Vitamin E	0.09mg		1%
Vitamin A	0µg	6µg	1%
Monounsaturated fat	0.601g	0.124g	1%
Polyunsaturated fat	0.543g	0.429g	1%
Protein	4.98g	5.15g	0%
Net carbs	9.85g	24.93g	N/A
Sugar	0.54g		N/A
Zinc	0.58mg	0.56mg	0%
Vitamin B5	0.189mg	0.183mg	0%
Trans fat	0.016g		N/A
Tryptophan	0.065mg	0.065mg	0%
Threonine	0.231mg	0.134mg	0%
Isoleucine	0.242mg	0.197mg	0%
Leucine	0.438mg	0.348mg	0%
Lysine	0.377mg	0.097mg	0%
Methionine	0.083mg	0.079mg	0%
Phenylalanine	0.297mg	0.247mg	0%
Valine	0.287mg	0.217mg	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