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
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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.
| 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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.98 g
Fats:
2.01 g
Carbs:
13.55 g
Water:
77.75 g
Other:
1.71 g
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
Saturated fat:
Sat. Fat
0.631 g
Monounsaturated fat:
Mono. Fat
0.601 g
Polyunsaturated fat:
Poly. Fat
0.543 g
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
Starch:
7.43 g
Sucrose:
0.54 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
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