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  6. Refried beans vs. Shark raw

Refried beans vs. Shark raw — In-Depth Nutrition Comparison

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How are refried beans and shark raw different?

  • Refried beans are richer in fiber, manganese, and copper, while shark raw is higher in vitamin B12, selenium, vitamin B6, phosphorus, and vitamin B3.
  • Shark raw covers your daily need for vitamin B12, 62% more than refried beans.
  • Shark raw is lower in sodium.
  • Refried beans have a higher glycemic index (38) than shark raw (0).

Refried beans, canned, traditional style (includes USDA commodity) and Fish, shark, mixed species, raw types were used in this article.

Infographic

Refried beans vs Shark raw 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 35% 10% 14% 32% 11% 12% 90% 10% 2% 199%
Contains more PotassiumPotassium +99.4%
Contains more IronIron +71.4%
Contains more CopperCopper +290.9%
Contains more ZincZinc +34.9%
Contains more ManganeseManganese +1826.7%
Contains more MagnesiumMagnesium +40%
Contains more CalciumCalcium +17.2%
Contains more PhosphorusPhosphorus +128.3%
Contains less SodiumSodium -78.6%
Contains more SeleniumSelenium +529.3%

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 0% 23% 20% 9% 11% 14% 55% 42% 92% 186% 0.25% 2.3% 35%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +81%
Contains more Vitamin B2Vitamin B2 +27.4%
Contains more Vitamin KVitamin K +2000%
Contains more FolateFolate +266.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1011.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +700.5%
Contains more Vitamin B5Vitamin B5 +267.7%
Contains more Vitamin B6Vitamin B6 +288.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +206.6%

All nutrients comparison - raw data values

Nutrient Refried beans Shark raw DV% diff.
Vitamin B12 0µg 1.49µg 62%
Selenium 5.8µg 36.5µg 56%
Protein 4.98g 20.98g 32%
Vitamin B6 0.103mg 0.4mg 23%
Histidine 153mg 0.618mg 22%
Phosphorus 92mg 210mg 17%
Cholesterol 0mg 51mg 17%
Vitamin B3 0.367mg 2.938mg 16%
Fiber 3.7g 0g 15%
Sodium 370mg 79mg 13%
Manganese 0.289mg 0.015mg 12%
Copper 0.129mg 0.033mg 11%
Vitamin B5 0.189mg 0.695mg 10%
Choline 21.2mg 65mg 8%
Vitamin A 0µg 70µg 8%
Iron 1.44mg 0.84mg 8%
Vitamin C 6mg 0mg 7%
Vitamin E 0.09mg 1mg 6%
Carbs 13.55g 0g 5%
Potassium 319mg 160mg 5%
Fats 2.01g 4.51g 4%
Polyunsaturated fat 0.543g 1.195g 4%
Vitamin B1 0.076mg 0.042mg 3%
Monounsaturated fat 0.601g 1.808g 3%
Vitamin D 0µg 0.6µg 3%
Starch 7.43g 3%
Vitamin D 0IU 24IU 3%
Magnesium 35mg 49mg 3%
Folate 11µg 3µg 2%
Calories 90kcal 130kcal 2%
Vitamin K 2.1µg 0.1µg 2%
Zinc 0.58mg 0.43mg 1%
Saturated fat 0.631g 0.925g 1%
Calcium 29mg 34mg 1%
Vitamin B2 0.079mg 0.062mg 1%
Net carbs 9.85g 0g N/A
Sugar 0.54g 0g N/A
Trans fat 0.016g N/A
Tryptophan 0.065mg 0.235mg 0%
Threonine 0.231mg 0.92mg 0%
Isoleucine 0.242mg 0.967mg 0%
Leucine 0.438mg 1.705mg 0%
Lysine 0.377mg 1.926mg 0%
Methionine 0.083mg 0.621mg 0%
Phenylalanine 0.297mg 0.819mg 0%
Valine 0.287mg 1.081mg 0%
Omega-3 - EPA 0g 0.316g N/A
Omega-3 - DHA 0g 0.527g N/A
Omega-3 - ALA 0.169g N/A
Omega-3 - DPA 0g 0.109g 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
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
21% 5% 74%
Protein: 20.98 g
Fats: 4.51 g
Carbs: 0 g
Water: 73.58 g
Other: 0.93 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +83.9%
Contains more ProteinProtein +321.3%
Contains more FatsFats +124.4%
~equal in Water ~73.58g

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
24% 46% 30%
Saturated fat: Sat. Fat 0.925 g
Monounsaturated fat: Mono. Fat 1.808 g
Polyunsaturated fat: Poly. Fat 1.195 g
Contains less Sat. FatSaturated fat -31.8%
Contains more Mono. FatMonounsaturated fat +200.8%
Contains more Poly. FatPolyunsaturated fat +120.1%

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. Shark raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173697/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.