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  6. Refried beans vs. Sweet potato

Refried beans vs. Sweet potato — In-Depth Nutrition Comparison

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Significant differences between refried beans and sweet potato

  • Refried beans have more iron, selenium, and phosphorus; however, sweet potato is richer in vitamin A, vitamin B5, and vitamin B6.
  • Sweet potato covers your daily vitamin A needs 284% more than refried beans.
  • Sweet potato has 10 times less selenium than refried beans. Refried beans have 5.8µg of selenium, while sweet potato has 0.6µg.
  • Sweet potato contains less sodium.
  • Sweet potato has a higher glycemic index. The glycemic index of sweet potato is 70, while the glycemic index of refried beans is 38.

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

Infographic

Refried beans vs Sweet potato 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Contains more MagnesiumMagnesium +40%
Contains more IronIron +136.1%
Contains more ZincZinc +93.3%
Contains more PhosphorusPhosphorus +95.7%
Contains more ManganeseManganese +12%
Contains more SeleniumSelenium +866.7%
Contains more CopperCopper +17.1%
Contains less SodiumSodium -85.1%
~equal in Calcium ~30mg
~equal in Potassium ~337mg

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Contains more Vitamin CVitamin C +150%
Contains more Vitamin B2Vitamin B2 +29.5%
Contains more Vitamin KVitamin K +16.7%
Contains more CholineCholine +72.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +188.9%
Contains more Vitamin B3Vitamin B3 +51.8%
Contains more Vitamin B5Vitamin B5 +323.3%
Contains more Vitamin B6Vitamin B6 +102.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.078mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~11µg

All nutrients comparison - raw data values

Nutrient Refried beans Sweet potato DV% diff.
Vitamin A 0µg 709µg 79%
Histidine 153mg 0.031mg 22%
Sodium 370mg 55mg 14%
Vitamin B5 0.189mg 0.8mg 12%
Iron 1.44mg 0.61mg 10%
Selenium 5.8µg 0.6µg 9%
Vitamin B6 0.103mg 0.209mg 8%
Protein 4.98g 1.57g 7%
Phosphorus 92mg 47mg 6%
Vitamin C 6mg 2.4mg 4%
Polyunsaturated fat 0.543g 0.014g 4%
Saturated fat 0.631g 0.018g 3%
Zinc 0.58mg 0.3mg 3%
Fats 2.01g 0.05g 3%
Fiber 3.7g 3g 3%
Choline 21.2mg 12.3mg 2%
Starch 7.43g 12.65g 2%
Copper 0.129mg 0.151mg 2%
Magnesium 35mg 25mg 2%
Monounsaturated fat 0.601g 0.001g 2%
Carbs 13.55g 20.12g 2%
Potassium 319mg 337mg 1%
Vitamin E 0.09mg 0.26mg 1%
Manganese 0.289mg 0.258mg 1%
Vitamin B2 0.079mg 0.061mg 1%
Fructose 0g 0.7g 1%
Vitamin B3 0.367mg 0.557mg 1%
Calories 90kcal 86kcal 0%
Net carbs 9.85g 17.12g N/A
Calcium 29mg 30mg 0%
Sugar 0.54g 4.18g N/A
Vitamin B1 0.076mg 0.078mg 0%
Vitamin K 2.1µg 1.8µg 0%
Trans fat 0.016g 0g N/A
Folate 11µg 11µg 0%
Tryptophan 0.065mg 0.031mg 0%
Threonine 0.231mg 0.083mg 0%
Isoleucine 0.242mg 0.055mg 0%
Leucine 0.438mg 0.092mg 0%
Lysine 0.377mg 0.066mg 0%
Methionine 0.083mg 0.029mg 0%
Phenylalanine 0.297mg 0.089mg 0%
Valine 0.287mg 0.086mg 0%
Omega-3 - ALA 0.169g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g 0g 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
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more ProteinProtein +217.2%
Contains more FatsFats +3920%
Contains more OtherOther +74.5%
Contains more CarbsCarbs +48.5%
~equal in Water ~77.28g

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
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Contains more Mono. FatMonounsaturated fat +60000%
Contains more Poly. FatPolyunsaturated fat +3778.6%
Contains less Sat. FatSaturated fat -97.1%

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
75% 15% 6% 4%
Starch: 12.65 g
Sucrose: 2.52 g
Glucose: 0.96 g
Fructose: 0.7 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +70.3%
Contains more SucroseSucrose +366.7%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.