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  6. Refried beans vs. Flax

Refried beans vs. Flax — In-Depth Nutrition Comparison

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Summary of differences between Refried beans and Flax

  • The amount of Vitamin B1, Copper, Manganese, Fiber, Magnesium, Phosphorus, Iron, Selenium, Zinc, and Vitamin B6 in Flax is higher than in Refried beans.
  • Flax covers your daily need of Vitamin B1 131% more than Refried beans.

These are the specific foods used in this comparison Refried beans, canned, traditional style (includes USDA commodity) and Seeds, flaxseed.

Infographic

Refried beans vs Flax 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.
Refried beans
Refried beans
0
:
10
Flax
Flax
Contains more Calcium +779.3%
Contains more Iron +297.9%
Contains more Magnesium +1020%
Contains more Phosphorus +597.8%
Contains more Potassium +154.9%
Contains less Sodium -91.9%
Contains more Zinc +648.3%
Contains more Copper +845.7%
Contains more Manganese +758.8%
Contains more Selenium +337.9%
Refried beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 54% 25% 40% 29% 49% 16% 43% 38% 32%
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Contains more Calcium +779.3%
Contains more Iron +297.9%
Contains more Magnesium +1020%
Contains more Phosphorus +597.8%
Contains more Potassium +154.9%
Contains less Sodium -91.9%
Contains more Zinc +648.3%
Contains more Copper +845.7%
Contains more Manganese +758.8%
Contains more Selenium +337.9%

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.
Refried beans
Refried beans
1
:
8
Flax
Flax
Contains more Vitamin C +900%
Contains more Vitamin E +244.4%
Contains more Vitamin B1 +2063.2%
Contains more Vitamin B2 +103.8%
Contains more Vitamin B3 +739.2%
Contains more Vitamin B5 +421.2%
Contains more Vitamin B6 +359.2%
Contains more Folate +690.9%
Contains more Vitamin K +104.8%
Refried beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 20% 19% 19% 7% 12% 24% 9% 0% 6%
Flax
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
Contains more Vitamin C +900%
Contains more Vitamin E +244.4%
Contains more Vitamin B1 +2063.2%
Contains more Vitamin B2 +103.8%
Contains more Vitamin B3 +739.2%
Contains more Vitamin B5 +421.2%
Contains more Vitamin B6 +359.2%
Contains more Folate +690.9%
Contains more Vitamin K +104.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Refried beans
Refried beans
1
:
4
Flax
Flax
Contains more Water +1017.1%
Contains more Protein +267.3%
Contains more Fats +1997.5%
Contains more Carbs +113.1%
Contains more Other +117%
Refried beans
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
Flax
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more Water +1017.1%
Contains more Protein +267.3%
Contains more Fats +1997.5%
Contains more Carbs +113.1%
Contains more Other +117%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Refried beans
Refried beans
1
:
2
Flax
Flax
Contains less Saturated Fat -82.8%
Contains more Monounsaturated Fat +1152.4%
Contains more Polyunsaturated fat +5191%
Refried beans
36% 34% 31%
Saturated Fat: 0.631 g
Monounsaturated Fat: 0.601 g
Polyunsaturated fat: 0.543 g
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Contains less Saturated Fat -82.8%
Contains more Monounsaturated Fat +1152.4%
Contains more Polyunsaturated fat +5191%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Refried beans
Refried beans
1
:
2
Flax
Flax
Contains more Starch +∞%
Contains more Sucrose +113%
Contains more Glucose +∞%
Refried beans
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
Flax
74% 26%
Starch: 0 g
Sucrose: 1.15 g
Glucose: 0.4 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +113%
Contains more Glucose +∞%

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 Flax
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Refried beans Flax Opinion
Net carbs 9.85g 1.58g Refried beans
Protein 4.98g 18.29g Flax
Fats 2.01g 42.16g Flax
Carbs 13.55g 28.88g Flax
Calories 90kcal 534kcal Flax
Starch 7.43g Refried beans
Sugar 0.54g 1.55g Refried beans
Fiber 3.7g 27.3g Flax
Calcium 29mg 255mg Flax
Iron 1.44mg 5.73mg Flax
Magnesium 35mg 392mg Flax
Phosphorus 92mg 642mg Flax
Potassium 319mg 813mg Flax
Sodium 370mg 30mg Flax
Zinc 0.58mg 4.34mg Flax
Copper 0.129mg 1.22mg Flax
Manganese 0.289mg 2.482mg Flax
Selenium 5.8µg 25.4µg Flax
Vitamin E 0.09mg 0.31mg Flax
Vitamin C 6mg 0.6mg Refried beans
Vitamin B1 0.076mg 1.644mg Flax
Vitamin B2 0.079mg 0.161mg Flax
Vitamin B3 0.367mg 3.08mg Flax
Vitamin B5 0.189mg 0.985mg Flax
Vitamin B6 0.103mg 0.473mg Flax
Folate 11µg 87µg Flax
Vitamin K 2.1µg 4.3µg Flax
Tryptophan 0.065mg 0.297mg Flax
Threonine 0.231mg 0.766mg Flax
Isoleucine 0.242mg 0.896mg Flax
Leucine 0.438mg 1.235mg Flax
Lysine 0.377mg 0.862mg Flax
Methionine 0.083mg 0.37mg Flax
Phenylalanine 0.297mg 0.957mg Flax
Valine 0.287mg 1.072mg Flax
Histidine 153mg 0.472mg Refried beans
Trans Fat 0.016g Flax
Saturated Fat 0.631g 3.663g Refried beans
Monounsaturated Fat 0.601g 7.527g Flax
Polyunsaturated fat 0.543g 28.73g Flax
Omega-6 - Eicosadienoic acid 0.008g 0.007g Refried beans
Omega-6 - Linoleic acid 0.36g Refried beans
Omega-3 - ALA 0.169g Refried beans
Omega-3 - Eicosatrienoic acid 0.001g Refried beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Refried beans Flax
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
63%
Flax
Minerals Daily Need Coverage Score
33%
Refried beans
191%
Flax

Comparison summary

Which food is lower in Sugar?
Refried beans
Refried beans is lower in Sugar (difference - 1.01g)
Which food is lower in Saturated Fat?
Refried beans
Refried beans is lower in Saturated Fat (difference - 3.032g)
Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 38)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $3)
Which food contains less Sodium?
Flax
Flax contains less Sodium (difference - 340mg)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is richer in vitamins?
Flax
Flax is relatively richer in vitamins
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. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.