Refried beans vs. Semolina — In-Depth Nutrition Comparison
Compare
How are refried beans and semolina different?
- Refried beans are higher in iron; however, semolina is richer in manganese, vitamin B3, vitamin B6, selenium, carbs, copper, vitamin B1, and vitamin B5.
- 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.
Infographic
Infographic link
Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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 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% |
| Carbs | 13.55g | 80.89g | 22% |
| Histidine | 153mg | 0.185mg | 22% |
| Copper | 0.129mg | 0.284mg | 17% |
| Sodium | 370mg | 2mg | 16% |
| Calories | 90kcal | 374kcal | 14% |
| Vitamin B1 | 0.076mg | 0.224mg | 12% |
| Omega-3 (ALA) | 0.169g | 11% | |
| Vitamin B5 | 0.189mg | 0.672mg | 10% |
| Iron | 1.44mg | 0.74mg | 9% |
| Phosphorus | 92mg | 153mg | 9% |
| Fiber | 3.7g | 1.8g | 8% |
| Vitamin C | 6mg | 0mg | 7% |
| Protein | 4.98g | 7.51g | 5% |
| Calcium | 29mg | 71mg | 4% |
| Potassium | 319mg | 174mg | 4% |
| Zinc | 0.58mg | 1.02mg | 4% |
| Choline | 21.2mg | 4% | |
| Fats | 2.01g | 1.03g | 2% |
| Magnesium | 35mg | 27mg | 2% |
| Vitamin B2 | 0.079mg | 0.05mg | 2% |
| Vitamin K | 2.1µg | 0.1µg | 2% |
| Saturated fat | 0.631g | 0.294g | 2% |
| Omega-6 (Linoleic acid) | 0.36g | 2% | |
| Folate | 11µg | 8µg | 1% |
| Monounsaturated fat | 0.601g | 0.258g | 1% |
| Polyunsaturated fat | 0.543g | 0.322g | 1% |
| Protein per 100 calories | 5.5g | 2g | N/A |
| Calories per 10 g protein | 181kcal | 498kcal | N/A |
| Weight per 100 calories | 111g | 27g | N/A |
| Unsaturated / Saturated Fat ratio | 1.8 | 2 | N/A |
| 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 (Eicosatrienoic acid) | 0.001g | N/A | |
| Omega-6 (Eicosadienoic acid) | 0.008g | 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 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
