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  6. Refried beans vs. Tomatillo

Refried beans vs. Tomatillo — In-Depth Nutrition Comparison

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What are the differences between refried beans and tomatillos?

  • Refried beans are higher in iron, selenium, phosphorus, fiber, and copper, yet tomatillos are higher in manganese, vitamin B3, vitamin K, and vitamin C.
  • Tomatillos' daily need coverage for manganese is 6640% more.
  • Refried beans have 370 times more sodium than tomatillos. While refried beans have 370mg of sodium, tomatillos have only 1mg.

We used Refried beans, canned, traditional style (includes USDA commodity) and Tomatillos, raw types in this article.

Infographic

Refried beans vs Tomatillo 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 14% 2.1% 24% 23% 26% 6% 17% 0.13% 19957% 2.7%
Contains more MagnesiumMagnesium +75%
Contains more CalciumCalcium +314.3%
Contains more PotassiumPotassium +19%
Contains more IronIron +132.3%
Contains more CopperCopper +63.3%
Contains more ZincZinc +163.6%
Contains more PhosphorusPhosphorus +135.9%
Contains more SeleniumSelenium +1060%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +52841.2%

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 39% 2% 7.6% 0% 11% 8.1% 35% 9% 13% 0% 25% 5.3% 4.1%
Contains more Vitamin B1Vitamin B1 +72.7%
Contains more Vitamin B2Vitamin B2 +125.7%
Contains more Vitamin B5Vitamin B5 +26%
Contains more Vitamin B6Vitamin B6 +83.9%
Contains more FolateFolate +57.1%
Contains more CholineCholine +178.9%
Contains more Vitamin CVitamin C +95%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +322.2%
Contains more Vitamin B3Vitamin B3 +404.1%
Contains more Vitamin KVitamin K +381%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Refried beans Tomatillo DV% diff.
Manganese 0.289mg 153mg 6640%
Histidine 153mg 22%
Sodium 370mg 1mg 16%
Iron 1.44mg 0.62mg 10%
Selenium 5.8µg 0.5µg 10%
Vitamin B3 0.367mg 1.85mg 9%
Protein 4.98g 0.96g 8%
Phosphorus 92mg 39mg 8%
Vitamin K 2.1µg 10.1µg 7%
Fiber 3.7g 1.9g 7%
Vitamin C 6mg 11.7mg 6%
Copper 0.129mg 0.079mg 6%
Vitamin B6 0.103mg 0.056mg 4%
Magnesium 35mg 20mg 4%
Vitamin B2 0.079mg 0.035mg 3%
Vitamin B1 0.076mg 0.044mg 3%
Calories 90kcal 32kcal 3%
Starch 7.43g 3%
Zinc 0.58mg 0.22mg 3%
Carbs 13.55g 5.84g 3%
Choline 21.2mg 7.6mg 2%
Fats 2.01g 1.02g 2%
Potassium 319mg 268mg 2%
Calcium 29mg 7mg 2%
Vitamin E 0.09mg 0.38mg 2%
Saturated fat 0.631g 0.139g 2%
Vitamin A 0µg 6µg 1%
Polyunsaturated fat 0.543g 0.417g 1%
Monounsaturated fat 0.601g 0.155g 1%
Folate 11µg 7µg 1%
Vitamin B5 0.189mg 0.15mg 1%
Net carbs 9.85g 3.94g N/A
Sugar 0.54g 3.93g 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

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
6% 92%
Protein: 0.96 g
Fats: 1.02 g
Carbs: 5.84 g
Water: 91.63 g
Other: 0.55 g
Contains more ProteinProtein +418.8%
Contains more FatsFats +97.1%
Contains more CarbsCarbs +132%
Contains more OtherOther +210.9%
Contains more WaterWater +17.9%

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
20% 22% 59%
Saturated fat: Sat. Fat 0.139 g
Monounsaturated fat: Mono. Fat 0.155 g
Polyunsaturated fat: Poly. Fat 0.417 g
Contains more Mono. FatMonounsaturated fat +287.7%
Contains more Poly. FatPolyunsaturated fat +30.2%
Contains less Sat. FatSaturated fat -78%

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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. Tomatillo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168566/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.