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Refried beans vs. Saltine cracker (includes oyster, soda, soup) — In-Depth Nutrition Comparison

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Differences between refried beans and saltine cracker (includes oyster, soda, soup)

  • Refried beans contain less vitamin B1, iron, vitamin B3, vitamin B2, folate, vitamin K, manganese, selenium, and vitamin E than saltine cracker (includes oyster, soda, soup).
  • Saltine cracker (includes oyster, soda, soup)'s daily need coverage for vitamin B1 is 52% higher.
  • The amount of sodium in refried beans is lower.
  • Refried beans have a lower glycemic index. The glycemic index of refried beans is 38, while the glycemic index of saltine cracker (includes oyster, soda, soup) is 74.

The food types used in this comparison are Refried beans, canned, traditional style (includes USDA commodity) and Crackers, saltines (includes oyster, soda, soup).

Infographic

Refried beans vs Saltine cracker (includes oyster, soda, soup) 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.7% 13% 209% 46% 19% 44% 123% 89% 56%
Contains more MagnesiumMagnesium +52.2%
Contains more CalciumCalcium +52.6%
Contains more PotassiumPotassium +109.9%
Contains less SodiumSodium -60.7%
Contains more IronIron +286.8%
Contains more ZincZinc +19%
Contains more PhosphorusPhosphorus +10.9%
Contains more ManganeseManganese +137.4%
Contains more SeleniumSelenium +77.6%
~equal in Copper ~0.139mg

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 0% 0.33% 23% 0% 176% 112% 121% 32% 20% 11% 64% 101% 9.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +19.8%
Contains more CholineCholine +26.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1177.8%
Contains more Vitamin B1Vitamin B1 +823.7%
Contains more Vitamin B2Vitamin B2 +516.5%
Contains more Vitamin B3Vitamin B3 +1655.3%
Contains more Vitamin B5Vitamin B5 +183.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1109.5%
Contains more FolateFolate +1118.2%
~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
9% 9% 74% 5% 3%
Protein: 9.46 g
Fats: 8.64 g
Carbs: 74.05 g
Water: 5.05 g
Other: 2.8 g
Contains more WaterWater +1439.6%
Contains more ProteinProtein +90%
Contains more FatsFats +329.9%
Contains more CarbsCarbs +446.5%
Contains more OtherOther +63.7%

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
20% 23% 57%
Saturated fat: Sat. Fat 1.653 g
Monounsaturated fat: Mono. Fat 1.986 g
Polyunsaturated fat: Poly. Fat 4.835 g
Contains less Sat. FatSaturated fat -61.8%
Contains more Mono. FatMonounsaturated fat +230.4%
Contains more Poly. FatPolyunsaturated fat +790.4%

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
98%
Starch: 67.83 g
Sucrose: 0 g
Glucose: 0.12 g
Fructose: 0.19 g
Lactose: 0 g
Maltose: 0.98 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more StarchStarch +812.9%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~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 Saltine cracker (includes oyster, soda, soup)
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Refried beans Saltine cracker (includes oyster, soda, soup) DV% diff.
Vitamin B1 0.076mg 0.702mg 52%
Iron 1.44mg 5.57mg 52%
Vitamin B3 0.367mg 6.442mg 38%
Folate 11µg 134µg 31%
Vitamin B2 0.079mg 0.487mg 31%
Polyunsaturated fat 0.543g 4.835g 29%
Sodium 370mg 941mg 25%
Starch 7.43g 67.83g 25%
Histidine 153mg 0.197mg 22%
Carbs 13.55g 74.05g 20%
Vitamin K 2.1µg 25.4µg 19%
Manganese 0.289mg 0.686mg 17%
Calories 90kcal 418kcal 16%
Fats 2.01g 8.64g 10%
Protein 4.98g 9.46g 9%
Selenium 5.8µg 10.3µg 8%
Vitamin E 0.09mg 1.15mg 7%
Vitamin B5 0.189mg 0.536mg 7%
Vitamin C 6mg 0mg 7%
Potassium 319mg 152mg 5%
Saturated fat 0.631g 1.653g 5%
Fiber 3.7g 2.8g 4%
Vitamin B12 0µg 0.09µg 4%
Magnesium 35mg 23mg 3%
Monounsaturated fat 0.601g 1.986g 3%
Phosphorus 92mg 102mg 1%
Zinc 0.58mg 0.69mg 1%
Copper 0.129mg 0.139mg 1%
Vitamin B6 0.103mg 0.086mg 1%
Calcium 29mg 19mg 1%
Choline 21.2mg 16.7mg 1%
Net carbs 9.85g 71.25g N/A
Sugar 0.54g 1.29g N/A
Vitamin A 0µg 1µg 0%
Trans fat 0.016g 0.167g N/A
Tryptophan 0.065mg 0.116mg 0%
Threonine 0.231mg 0.268mg 0%
Isoleucine 0.242mg 0.333mg 0%
Leucine 0.438mg 0.652mg 0%
Lysine 0.377mg 0.172mg 0%
Methionine 0.083mg 0.147mg 0%
Phenylalanine 0.297mg 0.45mg 0%
Valine 0.287mg 0.399mg 0%
Fructose 0g 0.19g 0%
Omega-3 - ALA 0.169g 0.535g N/A
Omega-3 - Eicosatrienoic acid 0.001g 0.001g N/A
Omega-6 - Gamma-linoleic acid 0g 0.018g N/A
Omega-6 - Eicosadienoic acid 0.008g 0.003g N/A
Omega-6 - Linoleic acid 0.36g 4.25g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Refried beans Saltine cracker (includes oyster, soda, soup)
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
51%
Saltine cracker (includes oyster, soda, soup)
Minerals Daily Need Coverage Score
33%
Refried beans
62%
Saltine cracker (includes oyster, soda, soup)

Comparison summary

Which food is richer in minerals?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is relatively richer in minerals
Which food is richer in vitamins?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is relatively richer in vitamins
Which food is lower in Sugar?
Refried beans
Refried beans is lower in Sugar (difference - 0.75g)
Which food contains less Sodium?
Refried beans
Refried beans contains less Sodium (difference - 571mg)
Which food is lower in Saturated fat?
Refried beans
Refried beans is lower in Saturated fat (difference - 1.022g)
Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 36)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $2.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Saltine cracker (includes oyster, soda, soup) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172746/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.