Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Refried beans
  5. Compare
  6. Refried beans vs. Watercress

Refried beans vs. Watercress — In-Depth Nutrition Comparison

Compare

The main differences between refried beans and watercress

  • Refried beans have more iron, fiber, selenium, and copper; however, watercress has more vitamin K, vitamin A, vitamin C, calcium, and vitamin E.
  • Daily need coverage for vitamin K for watercress is 207% higher.
  • Watercress has 9 times less sodium than refried beans. Refried beans have 370mg of sodium, while watercress has 41mg.

Food types used in this article are Refried beans, canned, traditional style (includes USDA commodity) and Watercress, raw.

Infographic

Refried beans vs Watercress 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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more MagnesiumMagnesium +66.7%
Contains more IronIron +620%
Contains more CopperCopper +67.5%
Contains more ZincZinc +427.3%
Contains more PhosphorusPhosphorus +53.3%
Contains more ManganeseManganese +18.4%
Contains more SeleniumSelenium +544.4%
Contains more CalciumCalcium +313.8%
Contains less SodiumSodium -88.9%
~equal in Potassium ~330mg

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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin B3Vitamin B3 +83.5%
Contains more FolateFolate +22.2%
Contains more CholineCholine +135.6%
Contains more Vitamin CVitamin C +616.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1011.1%
Contains more Vitamin B1Vitamin B1 +18.4%
Contains more Vitamin B2Vitamin B2 +51.9%
Contains more Vitamin B5Vitamin B5 +64%
Contains more Vitamin B6Vitamin B6 +25.2%
Contains more Vitamin KVitamin K +11804.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Refried beans Watercress DV% diff.
Vitamin K 2.1µg 250µg 207%
Vitamin C 6mg 43mg 41%
Histidine 153mg 0.04mg 22%
Vitamin A 0µg 160µg 18%
Iron 1.44mg 0.2mg 16%
Sodium 370mg 41mg 14%
Fiber 3.7g 0.5g 13%
Selenium 5.8µg 0.9µg 9%
Calcium 29mg 120mg 9%
Vitamin E 0.09mg 1mg 6%
Copper 0.129mg 0.077mg 6%
Phosphorus 92mg 60mg 5%
Protein 4.98g 2.3g 5%
Calories 90kcal 11kcal 4%
Zinc 0.58mg 0.11mg 4%
Carbs 13.55g 1.29g 4%
Starch 7.43g 3%
Polyunsaturated fat 0.543g 0.035g 3%
Magnesium 35mg 21mg 3%
Saturated fat 0.631g 0.027g 3%
Vitamin B2 0.079mg 0.12mg 3%
Fats 2.01g 0.1g 3%
Choline 21.2mg 9mg 2%
Manganese 0.289mg 0.244mg 2%
Vitamin B5 0.189mg 0.31mg 2%
Vitamin B6 0.103mg 0.129mg 2%
Monounsaturated fat 0.601g 0.008g 1%
Vitamin B3 0.367mg 0.2mg 1%
Vitamin B1 0.076mg 0.09mg 1%
Folate 11µg 9µg 1%
Net carbs 9.85g 0.79g N/A
Potassium 319mg 330mg 0%
Sugar 0.54g 0.2g N/A
Trans fat 0.016g 0g N/A
Tryptophan 0.065mg 0.03mg 0%
Threonine 0.231mg 0.133mg 0%
Isoleucine 0.242mg 0.093mg 0%
Leucine 0.438mg 0.166mg 0%
Lysine 0.377mg 0.134mg 0%
Methionine 0.083mg 0.02mg 0%
Phenylalanine 0.297mg 0.114mg 0%
Valine 0.287mg 0.137mg 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
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more ProteinProtein +116.5%
Contains more FatsFats +1910%
Contains more CarbsCarbs +950.4%
Contains more OtherOther +42.5%
Contains more WaterWater +22.3%

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
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +7412.5%
Contains more Poly. FatPolyunsaturated fat +1451.4%
Contains less Sat. FatSaturated fat -95.7%

People also compare

Refried beans
Refried beans vs Mung bean
Mung bean
Refried beans
Refried beans vs Lima beans
Lima beans
Refried beans
Refried beans vs Baked beans
Baked beans
Watercress
Watercress vs Vegetable
Vegetable
Watercress
Watercress vs Garden cress
Garden cress
Watercress
Watercress vs Chard raw
Chard raw

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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.