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Refried beans vs. Pilaf — In-Depth Nutrition Comparison

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A recap on differences between refried beans and pilaf

  • Refried beans have more fiber; however, pilaf is higher in folate, selenium, vitamin B1, vitamin B3, manganese, vitamin B6, iron, and vitamin B5.
  • Pilaf covers your daily folate needs 50% more than refried beans.
  • Pilaf contains 3 times less fiber than refried beans. Refried beans contain 3.7g of fiber, while pilaf contains 1.2g.
  • Refried beans have less sodium.
  • The glycemic index of pilaf is higher.

Food varieties used in this article are Refried beans, canned, traditional style (includes USDA commodity) and Rice and vermicelli mix, rice pilaf flavor, unprepared.

Infographic

Refried beans vs Pilaf 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%
Pilaf
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 25% 17% 92% 55% 28% 66% 170% 115% 177%
Contains more PotassiumPotassium +69.7%
Contains less SodiumSodium -71.6%
Contains more CalciumCalcium +186.2%
Contains more IronIron +69.4%
Contains more CopperCopper +28.7%
Contains more ZincZinc +74.1%
Contains more PhosphorusPhosphorus +67.4%
Contains more ManganeseManganese +205.2%
Contains more SeleniumSelenium +458.6%
~equal in Magnesium ~32mg

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%
Pilaf
8
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 14% 1.3% 0.8% 0% 151% 20% 115% 43% 92% 2.5% 1.3% 159% 9.5%
Contains more Vitamin CVitamin C +46.3%
Contains more Vitamin EVitamin E +125%
Contains more Vitamin KVitamin K +320%
Contains more CholineCholine +21.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +693.4%
Contains more Vitamin B2Vitamin B2 +10.1%
Contains more Vitamin B3Vitamin B3 +1569.5%
Contains more Vitamin B5Vitamin B5 +278.3%
Contains more Vitamin B6Vitamin B6 +288.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1827.3%
~equal in Vitamin D ~0µg

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
Pilaf
3
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
Contains more FatsFats +46.7%
Contains more WaterWater +867%
Contains more ProteinProtein +109.2%
Contains more CarbsCarbs +463.2%
Contains more OtherOther +125.7%

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
Pilaf
1
29% 35% 36%
Saturated fat: Sat. Fat 0.307 g
Monounsaturated fat: Mono. Fat 0.373 g
Polyunsaturated fat: Poly. Fat 0.377 g
Contains more Mono. FatMonounsaturated fat +61.1%
Contains more Poly. FatPolyunsaturated fat +44%
Contains less Sat. FatSaturated fat -51.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
93% 7%
Starch: 7.43 g
Sucrose: 0.54 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Pilaf
3
98%
Starch: 71.23 g
Sucrose: 0.3 g
Glucose: 0.1 g
Fructose: 0 g
Lactose: 0 g
Maltose: 1.13 g
Galactose: 0 g
Contains more SucroseSucrose +80%
Contains more StarchStarch +858.7%
Contains more GlucoseGlucose +∞%
Contains more MaltoseMaltose +∞%
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Galactose ~0g

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 Pilaf
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Refried beans Pilaf DV% diff.
Folate 11µg 212µg 50%
Selenium 5.8µg 32.4µg 48%
Vitamin B1 0.076mg 0.603mg 44%
Sodium 370mg 1303mg 41%
Vitamin B3 0.367mg 6.127mg 36%
Starch 7.43g 71.23g 26%
Manganese 0.289mg 0.882mg 26%
Vitamin B6 0.103mg 0.4mg 23%
Histidine 153mg 0.15mg 22%
Carbs 13.55g 76.31g 21%
Calories 90kcal 359kcal 13%
Iron 1.44mg 2.44mg 13%
Protein 4.98g 10.42g 11%
Vitamin B5 0.189mg 0.715mg 11%
Fiber 3.7g 1.2g 10%
Phosphorus 92mg 154mg 9%
Calcium 29mg 83mg 5%
Copper 0.129mg 0.166mg 4%
Zinc 0.58mg 1.01mg 4%
Potassium 319mg 188mg 4%
Vitamin C 6mg 4.1mg 2%
Monounsaturated fat 0.601g 0.373g 1%
Vitamin K 2.1µg 0.5µg 1%
Vitamin B12 0µg 0.02µg 1%
Magnesium 35mg 32mg 1%
Vitamin B2 0.079mg 0.087mg 1%
Saturated fat 0.631g 0.307g 1%
Polyunsaturated fat 0.543g 0.377g 1%
Fats 2.01g 1.37g 1%
Choline 21.2mg 17.5mg 1%
Net carbs 9.85g 75.11g N/A
Cholesterol 0mg 1mg 0%
Sugar 0.54g 1.53g N/A
Vitamin A 0µg 4µg 0%
Vitamin E 0.09mg 0.04mg 0%
Trans fat 0.016g 0g N/A
Tryptophan 0.065mg 0.086mg 0%
Threonine 0.231mg 0.221mg 0%
Isoleucine 0.242mg 0.279mg 0%
Leucine 0.438mg 0.523mg 0%
Lysine 0.377mg 0.189mg 0%
Methionine 0.083mg 0.145mg 0%
Phenylalanine 0.297mg 0.32mg 0%
Valine 0.287mg 0.374mg 0%
Omega-3 - ALA 0.169g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g 0g 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 Pilaf
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
47%
Pilaf
Minerals Daily Need Coverage Score
33%
Refried beans
77%
Pilaf

Comparison summary

Which food is lower in Cholesterol?
Refried beans
Refried beans is lower in Cholesterol (difference - 1mg)
Which food is lower in Sugar?
Refried beans
Refried beans is lower in Sugar (difference - 0.99g)
Which food contains less Sodium?
Refried beans
Refried beans contains less Sodium (difference - 933mg)
Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 22)
Which food is lower in Saturated fat?
Pilaf
Pilaf is lower in Saturated fat (difference - 0.324g)
Which food is richer in minerals?
Pilaf
Pilaf is relatively richer in minerals
Which food is richer in vitamins?
Pilaf
Pilaf is relatively richer in vitamins
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
  2. Pilaf - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168951/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.