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  6. Refried beans vs. Pomegranate

Refried beans vs. Pomegranate — In-Depth Nutrition Comparison

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How are refried beans and pomegranate different?

  • Refried beans are higher in iron, selenium, phosphorus, manganese, and magnesium; however, pomegranate is richer in vitamin K and folate.
  • Daily need coverage for sodium for refried beans is 16% higher.
  • Refried beans contain 12 times more selenium than pomegranate. While refried beans contain 5.8µg of selenium, pomegranate contains only 0.5µg.
  • Pomegranate has less sodium.

Refried beans, canned, traditional style (includes USDA commodity) and Pomegranates, raw are the varieties used in this article.

Infographic

Refried beans vs Pomegranate infographic
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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.
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 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
Contains more MagnesiumMagnesium +191.7%
Contains more CalciumCalcium +190%
Contains more PotassiumPotassium +35.2%
Contains more IronIron +380%
Contains more ZincZinc +65.7%
Contains more PhosphorusPhosphorus +155.6%
Contains more ManganeseManganese +142.9%
Contains more SeleniumSelenium +1060%
Contains more CopperCopper +22.5%
Contains less SodiumSodium -99.2%

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 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
Contains more Vitamin B1Vitamin B1 +13.4%
Contains more Vitamin B2Vitamin B2 +49.1%
Contains more Vitamin B3Vitamin B3 +25.3%
Contains more Vitamin B6Vitamin B6 +37.3%
Contains more CholineCholine +178.9%
Contains more Vitamin CVitamin C +70%
Contains more Vitamin EVitamin E +566.7%
Contains more Vitamin B5Vitamin B5 +99.5%
Contains more Vitamin KVitamin K +681%
Contains more FolateFolate +245.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Refried beans Pomegranate DV% diff.
Histidine 153mg 22%
Sodium 370mg 3mg 16%
Iron 1.44mg 0.3mg 14%
Vitamin K 2.1µg 16.4µg 12%
Selenium 5.8µg 0.5µg 10%
Phosphorus 92mg 36mg 8%
Folate 11µg 38µg 7%
Protein 4.98g 1.67g 7%
Manganese 0.289mg 0.119mg 7%
Vitamin C 6mg 10.2mg 5%
Magnesium 35mg 12mg 5%
Vitamin B5 0.189mg 0.377mg 4%
Starch 7.43g 3%
Polyunsaturated fat 0.543g 0.079g 3%
Vitamin E 0.09mg 0.6mg 3%
Copper 0.129mg 0.158mg 3%
Vitamin B6 0.103mg 0.075mg 2%
Zinc 0.58mg 0.35mg 2%
Potassium 319mg 236mg 2%
Calcium 29mg 10mg 2%
Carbs 13.55g 18.7g 2%
Choline 21.2mg 7.6mg 2%
Vitamin B2 0.079mg 0.053mg 2%
Saturated fat 0.631g 0.12g 2%
Monounsaturated fat 0.601g 0.093g 1%
Vitamin B1 0.076mg 0.067mg 1%
Fiber 3.7g 4g 1%
Fats 2.01g 1.17g 1%
Calories 90kcal 83kcal 0%
Net carbs 9.85g 14.7g N/A
Sugar 0.54g 13.67g N/A
Vitamin B3 0.367mg 0.293mg 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
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Contains more ProteinProtein +198.2%
Contains more FatsFats +71.8%
Contains more OtherOther +222.6%
Contains more CarbsCarbs +38%
~equal in Water ~77.93g

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
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
Contains more Mono. FatMonounsaturated fat +546.2%
Contains more Poly. FatPolyunsaturated fat +587.3%
Contains less Sat. FatSaturated fat -81%

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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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.