Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Refried beans vs. Pico de gallo — In-Depth Nutrition Comparison

Compare

Significant differences between refried beans and pico de gallo

  • Refried beans have more iron; however, pico de gallo is richer in vitamin A.
  • Refried beans cover your daily iron needs 18% more than pico de gallo.
  • Refried beans contain less sodium.

Specific food types used in this comparison are Refried beans, canned, traditional style (includes USDA commodity) and PACE, Pico De Gallo.

Infographic

Refried beans vs Pico de gallo 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 0% 0% 0% 0% 0% 0% 0% 61% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -21.1%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +57.9%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

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
9% 88% 3%
Protein: 0 g
Fats: 0 g
Carbs: 9.38 g
Water: 88 g
Other: 2.62 g
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +44.5%
Contains more WaterWater +13.2%
Contains more OtherOther +53.2%

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 Pico de gallo
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Refried beans Pico de gallo DV% diff.
Histidine 153mg 22%
Iron 1.44mg 0mg 18%
Fiber 3.7g 15%
Copper 0.129mg 14%
Manganese 0.289mg 13%
Phosphorus 92mg 13%
Selenium 5.8µg 11%
Protein 4.98g 0g 10%
Potassium 319mg 9%
Vitamin B6 0.103mg 8%
Magnesium 35mg 8%
Vitamin B1 0.076mg 6%
Vitamin B2 0.079mg 6%
Zinc 0.58mg 5%
Sodium 370mg 469mg 4%
Choline 21.2mg 4%
Polyunsaturated fat 0.543g 4%
Vitamin B5 0.189mg 4%
Saturated fat 0.631g 0g 3%
Calcium 29mg 0mg 3%
Folate 11µg 3%
Starch 7.43g 3%
Fats 2.01g 0g 3%
Calories 90kcal 31kcal 3%
Monounsaturated fat 0.601g 2%
Vitamin B3 0.367mg 2%
Vitamin K 2.1µg 2%
Vitamin C 6mg 3.8mg 2%
Vitamin E 0.09mg 1%
Carbs 13.55g 9.38g 1%
Net carbs 9.85g 9.38g N/A
Sugar 0.54g 6.25g N/A
Trans fat 0.016g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Refried beans Pico de gallo
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
1%
Pico de gallo
Minerals Daily Need Coverage Score
33%
Refried beans
6%
Pico de gallo

Comparison summary

Which food is lower in Sugar?
Refried beans
Refried beans is lower in Sugar (difference - 5.71g)
Which food contains less Sodium?
Refried beans
Refried beans contains less Sodium (difference - 99mg)
Which food is richer in minerals?
Refried beans
Refried beans is relatively richer in minerals
Which food is richer in vitamins?
Refried beans
Refried beans is relatively richer in vitamins
Which food is lower in Saturated fat?
Pico de gallo
Pico de gallo is lower in Saturated fat (difference - 0.631g)
Which food is lower in glycemic index?
Pico de gallo
Pico de gallo is lower in glycemic index (difference - 38)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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

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.