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  6. Refried beans vs. Swordfish

Refried beans vs. Swordfish — In-Depth Nutrition Comparison

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The main differences between refried beans and swordfish

  • Refried beans have more fiber and iron; however, swordfish has more selenium, vitamin D, vitamin B12, vitamin B3, vitamin B6, phosphorus, and vitamin E.
  • Daily need coverage for selenium for swordfish is 114% higher.
  • Refried beans have a higher glycemic index than swordfish.

Food types used in this article are Refried beans, canned, traditional style (includes USDA commodity) and Fish, swordfish, cooked, dry heat.

Infographic

Refried beans vs Swordfish 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 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
Contains more CalciumCalcium +383.3%
Contains more IronIron +220%
Contains more CopperCopper +180.4%
Contains more ManganeseManganese +2123.1%
Contains more PotassiumPotassium +56.4%
Contains more ZincZinc +34.5%
Contains more PhosphorusPhosphorus +230.4%
Contains less SodiumSodium -73.8%
Contains more SeleniumSelenium +1081%
~equal in Magnesium ~35mg

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% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +25.4%
Contains more Vitamin KVitamin K +2000%
Contains more FolateFolate +450%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2577.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +17.1%
Contains more Vitamin B3Vitamin B3 +2421.5%
Contains more Vitamin B5Vitamin B5 +120.6%
Contains more Vitamin B6Vitamin B6 +497.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +265.6%

All nutrients comparison - raw data values

Nutrient Refried beans Swordfish DV% diff.
Selenium 5.8µg 68.5µg 114%
Vitamin D 0µg 16.6µg 83%
Vitamin D 0IU 666IU 83%
Vitamin B12 0µg 1.62µg 68%
Vitamin B3 0.367mg 9.254mg 56%
Vitamin B6 0.103mg 0.615mg 39%
Protein 4.98g 23.45g 37%
Phosphorus 92mg 304mg 30%
Cholesterol 0mg 78mg 26%
Histidine 153mg 0.695mg 22%
Vitamin E 0.09mg 2.41mg 15%
Fiber 3.7g 0g 15%
Sodium 370mg 97mg 12%
Iron 1.44mg 0.45mg 12%
Manganese 0.289mg 0.013mg 12%
Choline 21.2mg 77.5mg 10%
Copper 0.129mg 0.046mg 9%
Fats 2.01g 7.93g 9%
Monounsaturated fat 0.601g 3.544g 7%
Vitamin C 6mg 0mg 7%
Saturated fat 0.631g 1.911g 6%
Polyunsaturated fat 0.543g 1.368g 6%
Potassium 319mg 499mg 5%
Vitamin A 0µg 43µg 5%
Carbs 13.55g 0g 5%
Vitamin B5 0.189mg 0.417mg 5%
Calories 90kcal 172kcal 4%
Starch 7.43g 3%
Vitamin K 2.1µg 0.1µg 2%
Folate 11µg 2µg 2%
Zinc 0.58mg 0.78mg 2%
Calcium 29mg 6mg 2%
Vitamin B2 0.079mg 0.063mg 1%
Vitamin B1 0.076mg 0.089mg 1%
Net carbs 9.85g 0g N/A
Magnesium 35mg 35mg 0%
Sugar 0.54g 0g N/A
Trans fat 0.016g 0.056g N/A
Tryptophan 0.065mg 0.265mg 0%
Threonine 0.231mg 1.035mg 0%
Isoleucine 0.242mg 1.088mg 0%
Leucine 0.438mg 1.919mg 0%
Lysine 0.377mg 2.168mg 0%
Methionine 0.083mg 0.699mg 0%
Phenylalanine 0.297mg 0.922mg 0%
Valine 0.287mg 1.216mg 0%
Omega-3 - EPA 0g 0.127g N/A
Omega-3 - DHA 0g 0.772g N/A
Omega-3 - ALA 0.169g N/A
Omega-3 - DPA 0g 0.168g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g 0.022g 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
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +13.9%
Contains more OtherOther +375%
Contains more ProteinProtein +370.9%
Contains more FatsFats +294.5%

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
28% 52% 20%
Saturated fat: Sat. Fat 1.911 g
Monounsaturated fat: Mono. Fat 3.544 g
Polyunsaturated fat: Poly. Fat 1.368 g
Contains less Sat. FatSaturated fat -67%
Contains more Mono. FatMonounsaturated fat +489.7%
Contains more Poly. FatPolyunsaturated fat +151.9%

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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. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/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.