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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, vitamin C, and vitamin A.
  • 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% 0% 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 EVitamin 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 A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.4mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Refried beans Welsh onion DV% diff.
Vitamin K 2.1µg 193.4µg 159%
Vitamin C 6mg 27mg 23%
Histidine 153mg 0.033mg 22%
Sodium 370mg 17mg 15%
Selenium 5.8µg 0.6µg 9%
Manganese 0.289mg 0.137mg 7%
Copper 0.129mg 0.07mg 7%
Phosphorus 92mg 49mg 6%
Protein 4.98g 1.9g 6%
Fiber 3.7g 2.4g 5%
Choline 21.2mg 5.3mg 3%
Polyunsaturated fat 0.543g 0.156g 3%
Vitamin E 0.09mg 0.51mg 3%
Calories 90kcal 34kcal 3%
Starch 7.43g 3%
Iron 1.44mg 1.22mg 3%
Potassium 319mg 212mg 3%
Magnesium 35mg 23mg 3%
Saturated fat 0.631g 0.067g 3%
Vitamin B1 0.076mg 0.05mg 2%
Vitamin B6 0.103mg 0.072mg 2%
Carbs 13.55g 6.5g 2%
Fats 2.01g 0.4g 2%
Monounsaturated fat 0.601g 0.056g 1%
Zinc 0.58mg 0.52mg 1%
Vitamin B2 0.079mg 0.09mg 1%
Calcium 29mg 18mg 1%
Folate 11µg 16µg 1%
Net carbs 9.85g 4.1g N/A
Sugar 0.54g 2.18g N/A
Vitamin B3 0.367mg 0.4mg 0%
Vitamin B5 0.189mg 0.169mg 0%
Trans fat 0.016g 0g N/A
Tryptophan 0.065mg 0.021mg 0%
Threonine 0.231mg 0.074mg 0%
Isoleucine 0.242mg 0.081mg 0%
Leucine 0.438mg 0.113mg 0%
Lysine 0.377mg 0.095mg 0%
Methionine 0.083mg 0.021mg 0%
Phenylalanine 0.297mg 0.061mg 0%
Valine 0.287mg 0.084mg 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% 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%

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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. 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.