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Refried beans vs. Fish sandwich — In-Depth Nutrition Comparison

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How are refried beans and fish sandwiches different?

  • Refried beans are richer in fiber, while fish sandwiches are higher in vitamin B12, selenium, vitamin B1, vitamin B3, vitamin K, and folate.
  • Fish sandwiches cover your daily need for vitamin B12, 28% more than refried beans.
  • Refried beans contain 4 times more fiber than fish sandwiches. Refried beans contain 3.7g of fiber, while fish sandwiches contain 1g.
  • Refried beans are lower in sodium.
  • Fish sandwiches have a higher glycemic index (56) than refried beans (38).

Refried beans, canned, traditional style (includes USDA commodity) and Fast foods, fish sandwich, with tartar sauce types were used in this article.

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Refried beans vs Fish sandwich 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 18% 11% 18% 56% 25% 13% 50% 79% 34% 98%
Contains more MagnesiumMagnesium +40%
Contains more PotassiumPotassium +54.9%
Contains more CopperCopper +72%
Contains more ZincZinc +18.4%
Contains less SodiumSodium -38.5%
Contains more CalciumCalcium +27.6%
Contains more PhosphorusPhosphorus +26.1%
Contains more SeleniumSelenium +210.3%
~equal in Iron ~1.5mg
~equal in Manganese ~0.264mg

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 6% 2% 11% 3% 53% 32% 40% 22% 16% 85% 34% 35% 16%
Contains more Vitamin CVitamin C +233.3%
Contains more Vitamin B6Vitamin B6 +47.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +511.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +176.3%
Contains more Vitamin B2Vitamin B2 +77.2%
Contains more Vitamin B3Vitamin B3 +485.8%
Contains more Vitamin B5Vitamin B5 +95.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +547.6%
Contains more FolateFolate +318.2%
Contains more CholineCholine +36.3%

All nutrients comparison - raw data values

Nutrient Refried beans Fish sandwich DV% diff.
Polyunsaturated fat 0.543g 6.257g 38%
Vitamin B12 0µg 0.68µg 28%
Histidine 153mg 22%
Selenium 5.8µg 18µg 22%
Fats 2.01g 12.45g 16%
Cholesterol 0mg 35mg 12%
Vitamin B1 0.076mg 0.21mg 11%
Vitamin B3 0.367mg 2.15mg 11%
Protein 4.98g 10.29g 11%
Fiber 3.7g 1g 11%
Sodium 370mg 602mg 10%
Vitamin K 2.1µg 13.6µg 10%
Folate 11µg 46µg 9%
Calories 90kcal 257kcal 8%
Saturated fat 0.631g 1.949g 6%
Copper 0.129mg 0.075mg 6%
Monounsaturated fat 0.601g 2.595g 5%
Vitamin C 6mg 1.8mg 5%
Vitamin B2 0.079mg 0.14mg 5%
Vitamin B5 0.189mg 0.37mg 4%
Carbs 13.55g 26.69g 4%
Vitamin B6 0.103mg 0.07mg 3%
Potassium 319mg 206mg 3%
Starch 7.43g 3%
Vitamin E 0.09mg 0.55mg 3%
Phosphorus 92mg 116mg 3%
Magnesium 35mg 25mg 2%
Fructose 0g 1.47g 2%
Zinc 0.58mg 0.49mg 1%
Iron 1.44mg 1.5mg 1%
Choline 21.2mg 28.9mg 1%
Calcium 29mg 37mg 1%
Vitamin A 0µg 6µg 1%
Vitamin D 0IU 9IU 1%
Vitamin D 0µg 0.2µg 1%
Manganese 0.289mg 0.264mg 1%
Net carbs 9.85g 25.69g N/A
Sugar 0.54g 3.53g N/A
Trans fat 0.016g 0.08g 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 - EPA 0g 0.029g N/A
Omega-3 - DHA 0g 0.064g N/A
Omega-3 - ALA 0.169g 0.489g N/A
Omega-3 - DPA 0g 0.003g N/A
Omega-3 - Eicosatrienoic acid 0.001g 0.001g N/A
Omega-6 - Gamma-linoleic acid 0g 0.023g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0g 0.002g N/A
Omega-6 - Eicosadienoic acid 0.008g 0.005g N/A
Omega-6 - Linoleic acid 0.36g 5.561g 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
10% 12% 27% 48% 2%
Protein: 10.29 g
Fats: 12.45 g
Carbs: 26.69 g
Water: 48.44 g
Other: 2.13 g
Contains more WaterWater +60.5%
Contains more ProteinProtein +106.6%
Contains more FatsFats +519.4%
Contains more CarbsCarbs +97%
Contains more OtherOther +24.6%

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
18% 24% 58%
Saturated fat: Sat. Fat 1.949 g
Monounsaturated fat: Mono. Fat 2.595 g
Polyunsaturated fat: Poly. Fat 6.257 g
Contains less Sat. FatSaturated fat -67.6%
Contains more Mono. FatMonounsaturated fat +331.8%
Contains more Poly. FatPolyunsaturated fat +1052.3%

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
34% 42% 25%
Starch: 0 g
Sucrose: 0 g
Glucose: 1.2 g
Fructose: 1.47 g
Lactose: 0 g
Maltose: 0.87 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. Fish sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170296/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.