Refried beans vs. Semolina — In-Depth Nutrition Comparison
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How are refried beans and semolina different?
- Refried beans are higher in iron; however, semolina is richer in manganese, vitamin B3, vitamin B6, selenium, copper, vitamin B1, vitamin B5, and phosphorus.
- Daily need coverage for manganese for semolina is 32% higher.
- Refried beans contain 185 times more sodium than semolina. While refried beans contain 370mg of sodium, semolina contains only 2mg.
- Refried beans have a lower glycemic index (38) than semolina (54).
Refried beans, canned, traditional style (includes USDA commodity) and Rice, white, long-grain, parboiled, unenriched, dry are the varieties used in this article.
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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.
| Contains more MagnesiumMagnesium | +29.6% |
| Contains more PotassiumPotassium | +83.3% |
| Contains more IronIron | +94.6% |
| Contains more CalciumCalcium | +144.8% |
| Contains more CopperCopper | +120.2% |
| Contains more ZincZinc | +75.9% |
| Contains more PhosphorusPhosphorus | +66.3% |
| Contains less SodiumSodium | -99.5% |
| Contains more ManganeseManganese | +258.1% |
| Contains more SeleniumSelenium | +243.1% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +200% |
| Contains more Vitamin B2Vitamin B2 | +58% |
| Contains more Vitamin KVitamin K | +2000% |
| Contains more FolateFolate | +37.5% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +194.7% |
| Contains more Vitamin B3Vitamin B3 | +1275.5% |
| Contains more Vitamin B5Vitamin B5 | +255.6% |
| Contains more Vitamin B6Vitamin B6 | +338.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.289mg | 1.035mg | 32% |
| Vitamin B3 | 0.367mg | 5.048mg | 29% |
| Vitamin B6 | 0.103mg | 0.452mg | 27% |
| Selenium | 5.8µg | 19.9µg | 26% |
| Starch | 7.43g | 68.29g | 25% |
| Histidine | 153mg | 0.185mg | 22% |
| Carbs | 13.55g | 80.89g | 22% |
| Copper | 0.129mg | 0.284mg | 17% |
| Sodium | 370mg | 2mg | 16% |
| Calories | 90kcal | 374kcal | 14% |
| Vitamin B1 | 0.076mg | 0.224mg | 12% |
| Vitamin B5 | 0.189mg | 0.672mg | 10% |
| Phosphorus | 92mg | 153mg | 9% |
| Iron | 1.44mg | 0.74mg | 9% |
| Fiber | 3.7g | 1.8g | 8% |
| Vitamin C | 6mg | 0mg | 7% |
| Protein | 4.98g | 7.51g | 5% |
| Zinc | 0.58mg | 1.02mg | 4% |
| Potassium | 319mg | 174mg | 4% |
| Calcium | 29mg | 71mg | 4% |
| Choline | 21.2mg | 4% | |
| Fats | 2.01g | 1.03g | 2% |
| Vitamin K | 2.1µg | 0.1µg | 2% |
| Saturated fat | 0.631g | 0.294g | 2% |
| Magnesium | 35mg | 27mg | 2% |
| Vitamin B2 | 0.079mg | 0.05mg | 2% |
| Folate | 11µg | 8µg | 1% |
| Monounsaturated fat | 0.601g | 0.258g | 1% |
| Polyunsaturated fat | 0.543g | 0.322g | 1% |
| Net carbs | 9.85g | 79.09g | N/A |
| Sugar | 0.54g | 0.33g | N/A |
| Vitamin E | 0.09mg | 0.03mg | 0% |
| Trans fat | 0.016g | N/A | |
| Tryptophan | 0.065mg | 0.103mg | 0% |
| Threonine | 0.231mg | 0.271mg | 0% |
| Isoleucine | 0.242mg | 0.339mg | 0% |
| Leucine | 0.438mg | 0.656mg | 0% |
| Lysine | 0.377mg | 0.215mg | 0% |
| Methionine | 0.083mg | 0.183mg | 0% |
| Phenylalanine | 0.297mg | 0.398mg | 0% |
| Valine | 0.287mg | 0.47mg | 0% |
| Fructose | 0g | 0.02g | 0% |
| Omega-3 - ALA | 0.169g | N/A | |
| Omega-3 - Eicosatrienoic acid | 0.001g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.008g | N/A | |
| Omega-6 - Linoleic acid | 0.36g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.98 g
Fats:
2.01 g
Carbs:
13.55 g
Water:
77.75 g
Other:
1.71 g
Protein:
7.51 g
Fats:
1.03 g
Carbs:
80.89 g
Water:
9.86 g
Other:
0.71 g
| Contains more FatsFats | +95.1% |
| Contains more WaterWater | +688.5% |
| Contains more OtherOther | +140.8% |
| Contains more ProteinProtein | +50.8% |
| Contains more CarbsCarbs | +497% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.631 g
Monounsaturated fat:
Mono. Fat
0.601 g
Polyunsaturated fat:
Poly. Fat
0.543 g
Saturated fat:
Sat. Fat
0.294 g
Monounsaturated fat:
Mono. Fat
0.258 g
Polyunsaturated fat:
Poly. Fat
0.322 g
| Contains more Mono. FatMonounsaturated fat | +132.9% |
| Contains more Poly. FatPolyunsaturated fat | +68.6% |
| Contains less Sat. FatSaturated fat | -53.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
7.43 g
Sucrose:
0.54 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
68.29 g
Sucrose:
0.21 g
Glucose:
0.11 g
Fructose:
0.02 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +157.1% |
| Contains more StarchStarch | +819.1% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
