Refried beans vs. Tortilla — In-Depth Nutrition Comparison
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What are the main differences between refried beans and tortilla?
- Refried beans are richer in vitamin C, potassium, and fiber, yet tortilla is richer in iron, vitamin B1, vitamin B3, folate, selenium, and phosphorus.
- Tortilla's daily need coverage for iron is 30% higher.
- Refried beans contain less sodium.
- Refried beans have a lower glycemic index than tortilla.
We used Refried beans, canned, traditional style (includes USDA commodity) and Tortilla, includes plain, and from mutton sandwich (Navajo) types in this comparison.
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.
| Contains more MagnesiumMagnesium | +84.2% |
| Contains more PotassiumPotassium | +203.8% |
| Contains more CopperCopper | +26.5% |
| Contains more ZincZinc | +81.3% |
| Contains less SodiumSodium | -23.2% |
| Contains more CalciumCalcium | +141.4% |
| Contains more IronIron | +164.6% |
| Contains more PhosphorusPhosphorus | +58.7% |
| Contains more SeleniumSelenium | +186.2% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B5Vitamin B5 | +11.2% |
| Contains more Vitamin B6Vitamin B6 | +71.7% |
| Contains more Vitamin KVitamin K | +425% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin EVitamin E | +111.1% |
| Contains more Vitamin B1Vitamin B1 | +386.8% |
| Contains more Vitamin B2Vitamin B2 | +44.3% |
| Contains more Vitamin B3Vitamin B3 | +1024% |
| Contains more FolateFolate | +790.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 1.44mg | 3.81mg | 30% |
| Vitamin B1 | 0.076mg | 0.37mg | 25% |
| Vitamin B3 | 0.367mg | 4.125mg | 23% |
| Histidine | 153mg | 0.165mg | 22% |
| Folate | 11µg | 98µg | 22% |
| Selenium | 5.8µg | 16.6µg | 20% |
| Starch | 7.43g | 43.02g | 15% |
| Carbs | 13.55g | 49.94g | 12% |
| Phosphorus | 92mg | 146mg | 8% |
| Calories | 90kcal | 237kcal | 7% |
| Vitamin C | 6mg | 0mg | 7% |
| Potassium | 319mg | 105mg | 6% |
| Sodium | 370mg | 482mg | 5% |
| Protein | 4.98g | 7.28g | 5% |
| Fiber | 3.7g | 2.4g | 5% |
| Calcium | 29mg | 70mg | 4% |
| Magnesium | 35mg | 19mg | 4% |
| Choline | 21.2mg | 4% | |
| Vitamin B2 | 0.079mg | 0.114mg | 3% |
| Copper | 0.129mg | 0.102mg | 3% |
| Vitamin B6 | 0.103mg | 0.06mg | 3% |
| Zinc | 0.58mg | 0.32mg | 2% |
| Saturated fat | 0.631g | 0.296g | 2% |
| Fats | 2.01g | 0.95g | 2% |
| Monounsaturated fat | 0.601g | 0.185g | 1% |
| Polyunsaturated fat | 0.543g | 0.391g | 1% |
| Vitamin K | 2.1µg | 0.4µg | 1% |
| Manganese | 0.289mg | 0.268mg | 1% |
| Vitamin E | 0.09mg | 0.19mg | 1% |
| Net carbs | 9.85g | 47.54g | N/A |
| Sugar | 0.54g | 2.75g | N/A |
| Vitamin B5 | 0.189mg | 0.17mg | 0% |
| Trans fat | 0.016g | N/A | |
| Tryptophan | 0.065mg | 0.06mg | 0% |
| Threonine | 0.231mg | 0.182mg | 0% |
| Isoleucine | 0.242mg | 0.286mg | 0% |
| Leucine | 0.438mg | 0.53mg | 0% |
| Lysine | 0.377mg | 0.157mg | 0% |
| Methionine | 0.083mg | 0.122mg | 0% |
| Phenylalanine | 0.297mg | 0.375mg | 0% |
| Valine | 0.287mg | 0.326mg | 0% |
| Omega-3 - ALA | 0.169g | 0.019g | 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
Protein:
4.98 g
Fats:
2.01 g
Carbs:
13.55 g
Water:
77.75 g
Other:
1.71 g
Protein:
7.28 g
Fats:
0.95 g
Carbs:
49.94 g
Water:
39.96 g
Other:
1.87 g
| Contains more FatsFats | +111.6% |
| Contains more WaterWater | +94.6% |
| Contains more ProteinProtein | +46.2% |
| Contains more CarbsCarbs | +268.6% |
~equal in
Other
~1.87g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.631 g
Monounsaturated fat:
Mono. Fat
0.601 g
Polyunsaturated fat:
Poly. Fat
0.543 g
Saturated fat:
Sat. Fat
0.296 g
Monounsaturated fat:
Mono. Fat
0.185 g
Polyunsaturated fat:
Poly. Fat
0.391 g
| Contains more Mono. FatMonounsaturated fat | +224.9% |
| Contains more Poly. FatPolyunsaturated fat | +38.9% |
| Contains less Sat. FatSaturated fat | -53.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
7.43 g
Sucrose:
0.54 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
43.02 g
Sucrose:
0.22 g
Glucose:
0.15 g
Fructose:
0 g
Lactose:
0 g
Maltose:
2.37 g
Galactose:
0 g
| Contains more SucroseSucrose | +145.5% |
| Contains more StarchStarch | +479% |
| Contains more GlucoseGlucose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Fructose
~0g
~equal in
Lactose
~0g
~equal in
Galactose
~0g