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Refried beans vs Rye - In-Depth Nutrition Comparison

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A recap on differences between Refried beans and Rye

  • Refried beans have less Manganese, Fiber, Phosphorus, Copper, Vitamin B5, Vitamin B3, Vitamin B1, Zinc and Magnesium.
  • Rye covers your daily Manganese needs 99% more than Refried beans.
  • Rye contains 185 times less Sodium than Refried beans. Refried beans contain 370mg of Sodium, while Rye contains 2mg.

Food varieties used in this article are Refried beans, canned, traditional style (includes USDA commodity) and Rye grain.

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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Rye
Contains more Calcium +20.8%
Contains more Iron +82.6%
Contains more Potassium +59.9%
Contains more Magnesium +214.3%
Contains more Copper +184.5%
Contains more Zinc +356.9%
Contains more Phosphorus +260.9%
Contains less Sodium -99.5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 54% 9% 29% 25% 43% 16% 40% 49%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 99% 8% 45% 79% 123% 73% 143% 1%
Contains more Calcium +20.8%
Contains more Iron +82.6%
Contains more Potassium +59.9%
Contains more Magnesium +214.3%
Contains more Copper +184.5%
Contains more Zinc +356.9%
Contains more Phosphorus +260.9%
Contains less Sodium -99.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
9
Rye
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +844.4%
Contains more Vitamin B1 +315.8%
Contains more Vitamin B2 +217.7%
Contains more Vitamin B3 +1063.5%
Contains more Vitamin B5 +670.4%
Contains more Vitamin B6 +185.4%
Contains more Vitamin K +181%
Contains more Folate +245.5%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 20% 0% 2% 0% 19% 19% 7% 12% 24% 0% 6% 9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 17% 0% 79% 58% 81% 88% 68% 0% 15% 29%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +844.4%
Contains more Vitamin B1 +315.8%
Contains more Vitamin B2 +217.7%
Contains more Vitamin B3 +1063.5%
Contains more Vitamin B5 +670.4%
Contains more Vitamin B6 +185.4%
Contains more Vitamin K +181%
Contains more Folate +245.5%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
10
Refried beans
36
Rye
Mineral Summary Score
33
Refried beans
71
Rye

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
30%
Refried beans
62%
Rye
Carbohydrates
14%
Refried beans
76%
Rye
Fats
9%
Refried beans
8%
Rye

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Refried beans Rye
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugars ok
Lower in price ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Refried beans Rye
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 368mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 0.434g)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 4)
Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food contains less Sugars?
Refried beans
Refried beans contains less Sugars (difference - 0.44g)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Refried beans Rye Opinion
Calories 90 338 Rye
Protein 4.98 10.34 Rye
Fats 2.01 1.63 Refried beans
Vitamin C 6 0 Refried beans
Carbs 13.55 75.86 Rye
Cholesterol 0 0
Vitamin D 0 0
Iron 1.44 2.63 Rye
Calcium 29 24 Refried beans
Potassium 319 510 Rye
Magnesium 35 110 Rye
Sugars 0.54 0.98 Refried beans
Fiber 3.7 15.1 Rye
Copper 0.129 0.367 Rye
Zinc 0.58 2.65 Rye
Starch 7.43 Refried beans
Phosphorus 92 332 Rye
Sodium 370 2 Rye
Vitamin A 0 11 Rye
Vitamin E 0.09 0.85 Rye
Vitamin D 0 0
Vitamin B1 0.076 0.316 Rye
Vitamin B2 0.079 0.251 Rye
Vitamin B3 0.367 4.27 Rye
Vitamin B5 0.189 1.456 Rye
Vitamin B6 0.103 0.294 Rye
Vitamin B12 0 0
Vitamin K 2.1 5.9 Rye
Folate 11 38 Rye
Trans Fat 0.016 0 Rye
Saturated Fat 0.631 0.197 Rye
Monounsaturated Fat 0.601 0.208 Refried beans
Polyunsaturated fat 0.543 0.767 Rye
Tryptophan 0.065 0.108 Rye
Threonine 0.231 0.289 Rye
Isoleucine 0.242 0.208 Refried beans
Leucine 0.438 0.563 Rye
Lysine 0.377 0.286 Refried beans
Methionine 0.083 0.153 Rye
Phenylalanine 0.297 0.435 Rye
Valine 0.287 0.317 Rye
Histidine 153 0.189 Refried beans
Fructose 0 0.11 Rye

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/nutrients
  2. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.