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Refried beans vs. Smoothie — In-Depth Nutrition Comparison

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Significant differences between refried beans and smoothie

  • Refried beans have more iron, fiber, and potassium; however, smoothie is richer in vitamin C, vitamin B12, and vitamin A.
  • Smoothie covers your daily vitamin C needs 21% more than refried beans.
  • Smoothie contains less sodium.

Specific food types used in this comparison are Refried beans, canned, traditional style (includes USDA commodity) and Beverages, V8 SPLASH Smoothies, Strawberry Banana.

Infographic

Refried beans vs Smoothie infographic
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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.
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 0% 12% 2.1% 5.6% 0% 0% 0% 3.8% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more PotassiumPotassium +1229.2%
Contains more IronIron +860%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +41.4%
Contains less SodiumSodium -92.2%

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 82% 0% 0% 0% 0% 0% 15% 0% 19% 30% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +25.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +308.3%
Contains more Vitamin B3Vitamin B3 +122.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg

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
8% 90%
Protein: 1.22 g
Fats: 0 g
Carbs: 8.16 g
Water: 90.28 g
Other: 0.34 g
Contains more ProteinProtein +308.2%
Contains more FatsFats +∞%
Contains more CarbsCarbs +66.1%
Contains more OtherOther +402.9%
Contains more WaterWater +16.1%

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 Smoothie
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Refried beans Smoothie DV% diff.
Histidine 153mg 22%
Vitamin C 6mg 24.5mg 21%
Iron 1.44mg 0.15mg 16%
Sodium 370mg 29mg 15%
Fiber 3.7g 0g 15%
Copper 0.129mg 14%
Manganese 0.289mg 13%
Phosphorus 92mg 13%
Selenium 5.8µg 11%
Vitamin B12 0µg 0.24µg 10%
Potassium 319mg 24mg 9%
Magnesium 35mg 8%
Protein 4.98g 1.22g 8%
Vitamin B1 0.076mg 6%
Vitamin B2 0.079mg 6%
Zinc 0.58mg 5%
Vitamin B5 0.189mg 4%
Choline 21.2mg 4%
Polyunsaturated fat 0.543g 4%
Saturated fat 0.631g 0g 3%
Folate 11µg 3%
Calories 90kcal 37kcal 3%
Vitamin B3 0.367mg 0.816mg 3%
Fats 2.01g 0g 3%
Starch 7.43g 3%
Vitamin B6 0.103mg 0.082mg 2%
Vitamin K 2.1µg 2%
Carbs 13.55g 8.16g 2%
Monounsaturated fat 0.601g 2%
Calcium 29mg 41mg 1%
Vitamin E 0.09mg 1%
Net carbs 9.85g 8.16g N/A
Sugar 0.54g 7.35g N/A
Trans fat 0.016g 0g N/A
Tryptophan 0.065mg 0%
Threonine 0.231mg 0%
Isoleucine 0.242mg 0%
Leucine 0.438mg 0%
Lysine 0.377mg 0%
Methionine 0.083mg 0%
Phenylalanine 0.297mg 0%
Valine 0.287mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Refried beans Smoothie
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
11%
Smoothie
Minerals Daily Need Coverage Score
33%
Refried beans
2%
Smoothie

Comparison summary

Which food contains less Sodium?
Smoothie
Smoothie contains less Sodium (difference - 341mg)
Which food is lower in Saturated fat?
Smoothie
Smoothie is lower in Saturated fat (difference - 0.631g)
Which food is lower in Sugar?
Refried beans
Refried beans is lower in Sugar (difference - 6.81g)
Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 6)
Which food is richer in minerals?
Refried beans
Refried beans is relatively richer in minerals
Which food is richer in vitamins?
Refried beans
Refried beans is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Smoothie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174829/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.