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Refried beans vs. Sunflower oil — In-Depth Nutrition Comparison

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How are refried beans and sunflower oil different?

  • Refried beans are richer in iron, fiber, copper, phosphorus, manganese, selenium, and potassium, while sunflower oil is higher in vitamin E.
  • Sunflower oil covers your daily need for vitamin E, 273% more than refried beans.
  • Sunflower oil is lower in sodium.
  • Refried beans have a higher glycemic index (38) than sunflower oil (0).

Refried beans, canned, traditional style (includes USDA commodity) and Oil, sunflower, linoleic, (partially hydrogenated) types were used in this article.

Infographic

Refried beans vs Sunflower oil 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% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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% 0% 822% 0% 0% 0% 0% 0% 0% 0% 14% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +45544.4%
Contains more Vitamin KVitamin K +157.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +4875.1%

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
14% 48% 38%
Saturated fat: Sat. Fat 13 g
Monounsaturated fat: Mono. Fat 46.2 g
Polyunsaturated fat: Poly. Fat 36.4 g
Contains less Sat. FatSaturated fat -95.1%
Contains more Mono. FatMonounsaturated fat +7587.2%
Contains more Poly. FatPolyunsaturated fat +6603.5%

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

All nutrients comparison - raw data values

Nutrient Refried beans Sunflower oil DV% diff.
Vitamin E 0.09mg 41.08mg 273%
Polyunsaturated fat 0.543g 36.4g 239%
Fats 2.01g 100g 151%
Monounsaturated fat 0.601g 46.2g 114%
Saturated fat 0.631g 13g 56%
Calories 90kcal 884kcal 40%
Histidine 153mg 0mg 22%
Iron 1.44mg 0mg 18%
Sodium 370mg 0mg 16%
Fiber 3.7g 0g 15%
Copper 0.129mg 0mg 14%
Phosphorus 92mg 0mg 13%
Manganese 0.289mg 0mg 13%
Selenium 5.8µg 0µg 11%
Protein 4.98g 0g 10%
Potassium 319mg 0mg 9%
Vitamin B6 0.103mg 0mg 8%
Magnesium 35mg 0mg 8%
Vitamin C 6mg 0mg 7%
Vitamin B1 0.076mg 0mg 6%
Vitamin B2 0.079mg 0mg 6%
Zinc 0.58mg 0mg 5%
Carbs 13.55g 0g 5%
Choline 21.2mg 4%
Vitamin B5 0.189mg 0mg 4%
Vitamin K 2.1µg 5.4µg 3%
Folate 11µg 0µg 3%
Calcium 29mg 0mg 3%
Starch 7.43g 3%
Vitamin B3 0.367mg 0mg 2%
Net carbs 9.85g 0g N/A
Sugar 0.54g 0g N/A
Trans fat 0.016g N/A
Tryptophan 0.065mg 0mg 0%
Threonine 0.231mg 0mg 0%
Isoleucine 0.242mg 0mg 0%
Leucine 0.438mg 0mg 0%
Lysine 0.377mg 0mg 0%
Methionine 0.083mg 0mg 0%
Phenylalanine 0.297mg 0mg 0%
Valine 0.287mg 0mg 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 Sunflower oil
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
64%
Sunflower oil
Minerals Daily Need Coverage Score
33%
Refried beans
0%
Sunflower oil

Comparison summary

Which food is lower in Sugar?
Sunflower oil
Sunflower oil is lower in Sugar (difference - 0.54g)
Which food contains less Sodium?
Sunflower oil
Sunflower oil contains less Sodium (difference - 370mg)
Which food is lower in glycemic index?
Sunflower oil
Sunflower oil is lower in glycemic index (difference - 38)
Which food is lower in Saturated fat?
Refried beans
Refried beans is lower in Saturated fat (difference - 12.369g)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $1.5)
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)

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. Sunflower oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172328/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.