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Refried beans vs. Potato — In-Depth Nutrition Comparison

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A recap on differences between refried beans and potatoes

  • Refried beans have more selenium, iron, fiber, and phosphorus; however, potatoes are higher in vitamin C and vitamin B6.
  • Refried beans cover your daily sodium needs 16% more than potatoes.
  • Potatoes contain 15 times less selenium than refried beans. Refried beans contain 5.8µg of selenium, while potatoes contain 0.4µg.
  • Potatoes have less sodium.
  • The glycemic index of potatoes is higher.

Food varieties used in this article are Refried beans, canned, traditional style (includes USDA commodity) and Potatoes, flesh and skin, raw.

Infographic

Refried beans vs Potato 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%
Potato
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
Contains more MagnesiumMagnesium +52.2%
Contains more CalciumCalcium +141.7%
Contains more IronIron +77.8%
Contains more CopperCopper +17.3%
Contains more ZincZinc +93.3%
Contains more PhosphorusPhosphorus +61.4%
Contains more ManganeseManganese +44.5%
Contains more SeleniumSelenium +1350%
Contains more PotassiumPotassium +33.2%
Contains less SodiumSodium -98.4%

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%
Potato
5
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 66% 0% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
Contains more Vitamin EVitamin E +800%
Contains more Vitamin B2Vitamin B2 +146.9%
Contains more CholineCholine +75.2%
Contains more Vitamin CVitamin C +228.3%
Contains more Vitamin B3Vitamin B3 +189.1%
Contains more Vitamin B5Vitamin B5 +56.1%
Contains more Vitamin B6Vitamin B6 +189.3%
Contains more FolateFolate +36.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.081mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~2µg

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
Potato
2
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Contains more ProteinProtein +142.9%
Contains more FatsFats +2133.3%
Contains more OtherOther +52.7%
Contains more CarbsCarbs +29.1%
~equal in Water ~79.25g

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
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +29950%
Contains more Poly. FatPolyunsaturated fat +1192.9%
Contains less Sat. FatSaturated fat -96%

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
Potato
3
95% 2%
Starch: 15.29 g
Sucrose: 0.17 g
Glucose: 0.31 g
Fructose: 0.26 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +217.6%
Contains more StarchStarch +105.8%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~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 Potato
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Refried beans Potato DV% diff.
Histidine 153mg 0.035mg 22%
Sodium 370mg 6mg 16%
Vitamin B6 0.103mg 0.298mg 15%
Vitamin C 6mg 19.7mg 15%
Selenium 5.8µg 0.4µg 10%
Iron 1.44mg 0.81mg 8%
Protein 4.98g 2.05g 6%
Fiber 3.7g 2.1g 6%
Phosphorus 92mg 57mg 5%
Vitamin B3 0.367mg 1.061mg 4%
Vitamin B2 0.079mg 0.032mg 4%
Manganese 0.289mg 0.2mg 4%
Magnesium 35mg 23mg 3%
Potassium 319mg 425mg 3%
Polyunsaturated fat 0.543g 0.042g 3%
Zinc 0.58mg 0.3mg 3%
Starch 7.43g 15.29g 3%
Fats 2.01g 0.09g 3%
Saturated fat 0.631g 0.025g 3%
Vitamin B5 0.189mg 0.295mg 2%
Choline 21.2mg 12.1mg 2%
Calcium 29mg 12mg 2%
Copper 0.129mg 0.11mg 2%
Folate 11µg 15µg 1%
Monounsaturated fat 0.601g 0.002g 1%
Calories 90kcal 77kcal 1%
Vitamin E 0.09mg 0.01mg 1%
Carbs 13.55g 17.49g 1%
Net carbs 9.85g 15.39g N/A
Sugar 0.54g 0.82g N/A
Vitamin B1 0.076mg 0.081mg 0%
Vitamin K 2.1µg 2µg 0%
Trans fat 0.016g 0g N/A
Tryptophan 0.065mg 0.021mg 0%
Threonine 0.231mg 0.067mg 0%
Isoleucine 0.242mg 0.066mg 0%
Leucine 0.438mg 0.098mg 0%
Lysine 0.377mg 0.107mg 0%
Methionine 0.083mg 0.032mg 0%
Phenylalanine 0.297mg 0.081mg 0%
Valine 0.287mg 0.103mg 0%
Fructose 0g 0.26g 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 Potato
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
17%
Potato
Minerals Daily Need Coverage Score
33%
Refried beans
19%
Potato

Comparison summary

Which food is lower in Sugar?
Refried beans
Refried beans is lower in Sugar (difference - 0.28g)
Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 48)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $0.2)
Which food is richer in minerals?
Refried beans
Refried beans is relatively richer in minerals
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 364mg)
Which food is lower in Saturated fat?
Potato
Potato is lower in Saturated fat (difference - 0.606g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.