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

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Significant differences between refried beans and spinach raw

  • Refried beans have more selenium; however, spinach raw is richer in vitamin K, vitamin A, folate, manganese, vitamin C, iron, vitamin E, and magnesium.
  • Spinach raw covers your daily vitamin K needs 401% more than refried beans.
  • Spinach raw has 6 times less selenium than refried beans. Refried beans have 5.8µg of selenium, while spinach raw has 1µg.
  • Spinach raw contains less sodium.

Specific food types used in this comparison are Refried beans, canned, traditional style (includes USDA commodity) and Spinach, raw.

Infographic

Refried beans vs Spinach raw 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more PhosphorusPhosphorus +87.8%
Contains more SeleniumSelenium +480%
Contains more MagnesiumMagnesium +125.7%
Contains more CalciumCalcium +241.4%
Contains more PotassiumPotassium +74.9%
Contains more IronIron +88.2%
Contains less SodiumSodium -78.6%
Contains more ManganeseManganese +210.4%
~equal in Copper ~0.13mg
~equal in Zinc ~0.53mg

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin B5Vitamin B5 +190.8%
Contains more Vitamin CVitamin C +368.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2155.6%
Contains more Vitamin B2Vitamin B2 +139.2%
Contains more Vitamin B3Vitamin B3 +97.3%
Contains more Vitamin B6Vitamin B6 +89.3%
Contains more Vitamin KVitamin K +22895.2%
Contains more FolateFolate +1663.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.078mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~19.3mg

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
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more ProteinProtein +74.1%
Contains more FatsFats +415.4%
Contains more CarbsCarbs +273.3%
Contains more WaterWater +17.6%
~equal in Other ~1.72g

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
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains more Mono. FatMonounsaturated fat +5910%
Contains more Poly. FatPolyunsaturated fat +229.1%
Contains less Sat. FatSaturated fat -90%

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
16% 26% 35% 23%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.11 g
Fructose: 0.15 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +671.4%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more GalactoseGalactose +∞%
~equal in Lactose ~0g
~equal in Maltose ~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 Spinach raw
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Refried beans Spinach raw DV% diff.
Vitamin K 2.1µg 482.9µg 401%
Vitamin A 0µg 469µg 52%
Folate 11µg 194µg 46%
Manganese 0.289mg 0.897mg 26%
Vitamin C 6mg 28.1mg 25%
Histidine 153mg 0.064mg 22%
Iron 1.44mg 2.71mg 16%
Sodium 370mg 79mg 13%
Vitamin E 0.09mg 2.03mg 13%
Magnesium 35mg 79mg 10%
Selenium 5.8µg 1µg 9%
Vitamin B2 0.079mg 0.189mg 8%
Vitamin B6 0.103mg 0.195mg 7%
Calcium 29mg 99mg 7%
Potassium 319mg 558mg 7%
Fiber 3.7g 2.2g 6%
Phosphorus 92mg 49mg 6%
Protein 4.98g 2.86g 4%
Starch 7.43g 3%
Saturated fat 0.631g 0.063g 3%
Carbs 13.55g 3.63g 3%
Polyunsaturated fat 0.543g 0.165g 3%
Calories 90kcal 23kcal 3%
Vitamin B3 0.367mg 0.724mg 2%
Vitamin B5 0.189mg 0.065mg 2%
Fats 2.01g 0.39g 2%
Monounsaturated fat 0.601g 0.01g 1%
Net carbs 9.85g 1.43g N/A
Sugar 0.54g 0.42g N/A
Copper 0.129mg 0.13mg 0%
Zinc 0.58mg 0.53mg 0%
Vitamin B1 0.076mg 0.078mg 0%
Trans fat 0.016g 0g N/A
Choline 21.2mg 19.3mg 0%
Tryptophan 0.065mg 0.039mg 0%
Threonine 0.231mg 0.122mg 0%
Isoleucine 0.242mg 0.147mg 0%
Leucine 0.438mg 0.223mg 0%
Lysine 0.377mg 0.174mg 0%
Methionine 0.083mg 0.053mg 0%
Phenylalanine 0.297mg 0.129mg 0%
Valine 0.287mg 0.161mg 0%
Fructose 0g 0.15g 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 Spinach raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
137%
Spinach raw
Minerals Daily Need Coverage Score
33%
Refried beans
45%
Spinach raw

Comparison summary

Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 0.12g)
Which food contains less Sodium?
Spinach raw
Spinach raw contains less Sodium (difference - 291mg)
Which food is lower in Saturated fat?
Spinach raw
Spinach raw is lower in Saturated fat (difference - 0.568g)
Which food is lower in glycemic index?
Spinach raw
Spinach raw is lower in glycemic index (difference - 6)
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.