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  6. Refried beans vs. Flax seeds

Refried beans vs. Flax seeds — In-Depth Nutrition Comparison

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Summary of differences between Refried beans and Flax seeds

  • The amount of Vitamin B1, Copper, Manganese, Fiber, Magnesium, Phosphorus, Iron, Selenium, Zinc, and Vitamin B6 in Flax seeds are higher than in Refried beans.
  • Flax seeds 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 seeds 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains more MagnesiumMagnesium +1020%
Contains more CalciumCalcium +779.3%
Contains more PotassiumPotassium +154.9%
Contains more IronIron +297.9%
Contains more CopperCopper +845.7%
Contains more ZincZinc +648.3%
Contains more PhosphorusPhosphorus +597.8%
Contains less SodiumSodium -91.9%
Contains more ManganeseManganese +758.8%
Contains more SeleniumSelenium +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.
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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin CVitamin C +900%
Contains more Vitamin EVitamin E +244.4%
Contains more Vitamin B1Vitamin B1 +2063.2%
Contains more Vitamin B2Vitamin B2 +103.8%
Contains more Vitamin B3Vitamin B3 +739.2%
Contains more Vitamin B5Vitamin B5 +421.2%
Contains more Vitamin B6Vitamin B6 +359.2%
Contains more Vitamin KVitamin K +104.8%
Contains more FolateFolate +690.9%
Contains more CholineCholine +271.2%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~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
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 WaterWater +1017.1%
Contains more ProteinProtein +267.3%
Contains more FatsFats +1997.5%
Contains more CarbsCarbs +113.1%
Contains more OtherOther +117%

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
9% 19% 72%
Saturated Fat: Sat. Fat 3.663 g
Monounsaturated Fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated Fat -82.8%
Contains more Mono. FatMonounsaturated Fat +1152.4%
Contains more Poly. FatPolyunsaturated fat +5191%

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
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 StarchStarch +∞%
Contains more SucroseSucrose +113%
Contains more GlucoseGlucose +∞%
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Maltose ~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 Flax seeds
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 seeds Opinion
Calories 90kcal 534kcal Flax seeds
Protein 4.98g 18.29g Flax seeds
Fats 2.01g 42.16g Flax seeds
Vitamin C 6mg 0.6mg Refried beans
Net carbs 9.85g 1.58g Refried beans
Carbs 13.55g 28.88g Flax seeds
Magnesium 35mg 392mg Flax seeds
Calcium 29mg 255mg Flax seeds
Potassium 319mg 813mg Flax seeds
Iron 1.44mg 5.73mg Flax seeds
Sugar 0.54g 1.55g Refried beans
Fiber 3.7g 27.3g Flax seeds
Copper 0.129mg 1.22mg Flax seeds
Zinc 0.58mg 4.34mg Flax seeds
Starch 7.43g Refried beans
Phosphorus 92mg 642mg Flax seeds
Sodium 370mg 30mg Flax seeds
Vitamin E 0.09mg 0.31mg Flax seeds
Manganese 0.289mg 2.482mg Flax seeds
Selenium 5.8µg 25.4µg Flax seeds
Vitamin B1 0.076mg 1.644mg Flax seeds
Vitamin B2 0.079mg 0.161mg Flax seeds
Vitamin B3 0.367mg 3.08mg Flax seeds
Vitamin B5 0.189mg 0.985mg Flax seeds
Vitamin B6 0.103mg 0.473mg Flax seeds
Vitamin K 2.1µg 4.3µg Flax seeds
Folate 11µg 87µg Flax seeds
Trans Fat 0.016g Flax seeds
Choline 21.2mg 78.7mg Flax seeds
Saturated Fat 0.631g 3.663g Refried beans
Monounsaturated Fat 0.601g 7.527g Flax seeds
Polyunsaturated fat 0.543g 28.73g Flax seeds
Tryptophan 0.065mg 0.297mg Flax seeds
Threonine 0.231mg 0.766mg Flax seeds
Isoleucine 0.242mg 0.896mg Flax seeds
Leucine 0.438mg 1.235mg Flax seeds
Lysine 0.377mg 0.862mg Flax seeds
Methionine 0.083mg 0.37mg Flax seeds
Phenylalanine 0.297mg 0.957mg Flax seeds
Valine 0.287mg 1.072mg Flax seeds
Histidine 153mg 0.472mg Refried beans
Omega-3 - ALA 0.169g Refried beans
Omega-3 - Eicosatrienoic acid 0.001g Refried beans
Omega-6 - Eicosadienoic acid 0.008g 0.007g Refried beans
Omega-6 - Linoleic acid 0.36g Refried beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Refried beans Flax seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
62%
Flax seeds
Minerals Daily Need Coverage Score
33%
Refried beans
191%
Flax seeds

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 seeds
Flax seeds contains less Sodium (difference - 340mg)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds
Flax seeds 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 seeds - 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.