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  6. Refried beans vs. Welsh onion

Refried beans vs. Welsh onion — In-Depth Nutrition Comparison

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What are the main differences between Refried beans and Welsh onion?

  • Refried beans are richer in Selenium, Manganese, Copper, Phosphorus, and Fiber, yet Welsh onion is richer in Vitamin K, and Vitamin C.
  • Welsh onion's daily need coverage for Vitamin K is 159% higher.
  • Refried beans have 22 times more Sodium than Welsh onion. Refried beans have 370mg of Sodium, while Welsh onion has 17mg.

We used Refried beans, canned, traditional style (includes USDA commodity) and Onions, welsh, raw types in this comparison.

Infographic

Refried beans vs Welsh onion 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 16% 5.4% 19% 46% 23% 14% 21% 2.2% 18% 3.3%
Contains more MagnesiumMagnesium +52.2%
Contains more CalciumCalcium +61.1%
Contains more PotassiumPotassium +50.5%
Contains more IronIron +18%
Contains more CopperCopper +84.3%
Contains more ZincZinc +11.5%
Contains more PhosphorusPhosphorus +87.8%
Contains more ManganeseManganese +110.9%
Contains more SeleniumSelenium +866.7%
Contains less SodiumSodium -95.4%

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 90% 70% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
Contains more Vitamin B1Vitamin B1 +52%
Contains more Vitamin B5Vitamin B5 +11.8%
Contains more Vitamin B6Vitamin B6 +43.1%
Contains more CholineCholine +300%
Contains more Vitamin CVitamin C +350%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +466.7%
Contains more Vitamin B2Vitamin B2 +13.9%
Contains more Vitamin KVitamin K +9109.5%
Contains more FolateFolate +45.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.4mg
~equal in Vitamin B12 ~0µg

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% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
Contains more ProteinProtein +162.1%
Contains more FatsFats +402.5%
Contains more CarbsCarbs +108.5%
Contains more OtherOther +144.3%
Contains more WaterWater +16.4%

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
24% 20% 56%
Saturated Fat: Sat. Fat 0.067 g
Monounsaturated Fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 g
Contains more Mono. FatMonounsaturated Fat +973.2%
Contains more Poly. FatPolyunsaturated fat +248.1%
Contains less Sat. FatSaturated Fat -89.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Refried beans Welsh onion
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Refried beans Welsh onion Opinion
Calories 90kcal 34kcal Refried beans
Protein 4.98g 1.9g Refried beans
Fats 2.01g 0.4g Refried beans
Vitamin C 6mg 27mg Welsh onion
Net carbs 9.85g 4.1g Refried beans
Carbs 13.55g 6.5g Refried beans
Magnesium 35mg 23mg Refried beans
Calcium 29mg 18mg Refried beans
Potassium 319mg 212mg Refried beans
Iron 1.44mg 1.22mg Refried beans
Sugar 0.54g 2.18g Refried beans
Fiber 3.7g 2.4g Refried beans
Copper 0.129mg 0.07mg Refried beans
Zinc 0.58mg 0.52mg Refried beans
Starch 7.43g Refried beans
Phosphorus 92mg 49mg Refried beans
Sodium 370mg 17mg Welsh onion
Vitamin A 0IU 1160IU Welsh onion
Vitamin E 0.09mg 0.51mg Welsh onion
Manganese 0.289mg 0.137mg Refried beans
Selenium 5.8µg 0.6µg Refried beans
Vitamin B1 0.076mg 0.05mg Refried beans
Vitamin B2 0.079mg 0.09mg Welsh onion
Vitamin B3 0.367mg 0.4mg Welsh onion
Vitamin B5 0.189mg 0.169mg Refried beans
Vitamin B6 0.103mg 0.072mg Refried beans
Vitamin K 2.1µg 193.4µg Welsh onion
Folate 11µg 16µg Welsh onion
Trans Fat 0.016g 0g Welsh onion
Choline 21.2mg 5.3mg Refried beans
Saturated Fat 0.631g 0.067g Welsh onion
Monounsaturated Fat 0.601g 0.056g Refried beans
Polyunsaturated fat 0.543g 0.156g Refried beans
Tryptophan 0.065mg 0.021mg Refried beans
Threonine 0.231mg 0.074mg Refried beans
Isoleucine 0.242mg 0.081mg Refried beans
Leucine 0.438mg 0.113mg Refried beans
Lysine 0.377mg 0.095mg Refried beans
Methionine 0.083mg 0.021mg Refried beans
Phenylalanine 0.297mg 0.061mg Refried beans
Valine 0.287mg 0.084mg Refried beans
Histidine 153mg 0.033mg Refried beans
Omega-3 - ALA 0.169g Refried beans
Omega-3 - Eicosatrienoic acid 0.001g Refried beans
Omega-6 - Eicosadienoic acid 0.008g Refried beans
Omega-6 - Linoleic acid 0.36g Refried beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Refried beans Welsh onion
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
10%
Refried beans
57%
Welsh onion
Minerals Daily Need Coverage Score
33%
Refried beans
17%
Welsh onion

Comparison summary

Which food contains less Sodium?
Welsh onion
Welsh onion contains less Sodium (difference - 353mg)
Which food is lower in Saturated Fat?
Welsh onion
Welsh onion is lower in Saturated Fat (difference - 0.564g)
Which food is lower in Sugar?
Refried beans
Refried beans is lower in Sugar (difference - 1.64g)
Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 1)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $0.2)
Which food is richer in minerals?
Refried beans
Refried beans is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.