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  6. Refried beans vs. Wheat

Refried beans vs. Wheat — In-Depth Nutrition Comparison

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How are Refried beans and Wheat different?

  • Wheat has more Selenium, Manganese, Phosphorus, Copper, Vitamin B3, Zinc, Vitamin B1, Iron, Magnesium, and Vitamin B6 than Refried beans.
  • Daily need coverage for Selenium from Wheat is 152% higher.

Refried beans, canned, traditional style (includes USDA commodity) and Wheat, durum are the varieties used in this article.

Infographic

Refried beans vs Wheat 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.
Refried beans
Refried beans
0
:
10
Wheat
Wheat
Contains more Calcium +17.2%
Contains more Iron +144.4%
Contains more Magnesium +311.4%
Contains more Phosphorus +452.2%
Contains more Potassium +35.1%
Contains less Sodium -99.5%
Contains more Zinc +617.2%
Contains more Copper +328.7%
Contains more Manganese +942.2%
Contains more Selenium +1441.4%
Refried beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 54% 25% 40% 29% 49% 16% 43% 38% 32%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 132% 103% 218% 39% 1% 114% 185% 393% 488%
Contains more Calcium +17.2%
Contains more Iron +144.4%
Contains more Magnesium +311.4%
Contains more Phosphorus +452.2%
Contains more Potassium +35.1%
Contains less Sodium -99.5%
Contains more Zinc +617.2%
Contains more Copper +328.7%
Contains more Manganese +942.2%
Contains more Selenium +1441.4%

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.
Refried beans
Refried beans
3
:
6
Wheat
Wheat
Contains more Vitamin C +∞%
Contains more Vitamin B1 +451.3%
Contains more Vitamin B2 +53.2%
Contains more Vitamin B3 +1736%
Contains more Vitamin B5 +394.7%
Contains more Vitamin B6 +306.8%
Contains more Folate +290.9%
Refried beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 20% 19% 19% 7% 12% 24% 9% 0% 6%
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +451.3%
Contains more Vitamin B2 +53.2%
Contains more Vitamin B3 +1736%
Contains more Vitamin B5 +394.7%
Contains more Vitamin B6 +306.8%
Contains more Folate +290.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Refried beans
Refried beans
1
:
4
Wheat
Wheat
Contains more Water +610.7%
Contains more Protein +174.7%
Contains more Fats +22.9%
Contains more Carbs +424.9%
Equal in Other - 1.78
Refried beans
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
Wheat
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more Water +610.7%
Contains more Protein +174.7%
Contains more Fats +22.9%
Contains more Carbs +424.9%
Equal in Other - 1.78

Fat Type Comparison

Fat type breakdown side-by-side comparison
Refried beans
Refried beans
1
:
2
Wheat
Wheat
Contains more Monounsaturated Fat +74.7%
Contains less Saturated Fat -28.1%
Contains more Polyunsaturated fat +80.1%
Refried beans
36% 34% 31%
Saturated Fat: 0.631 g
Monounsaturated Fat: 0.601 g
Polyunsaturated fat: 0.543 g
Wheat
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Contains more Monounsaturated Fat +74.7%
Contains less Saturated Fat -28.1%
Contains more Polyunsaturated fat +80.1%

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 Wheat
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Refried beans Wheat Opinion
Net carbs 9.85g 71.13g Wheat
Protein 4.98g 13.68g Wheat
Fats 2.01g 2.47g Wheat
Carbs 13.55g 71.13g Wheat
Calories 90kcal 339kcal Wheat
Starch 7.43g Refried beans
Sugar 0.54g Wheat
Fiber 3.7g Refried beans
Calcium 29mg 34mg Wheat
Iron 1.44mg 3.52mg Wheat
Magnesium 35mg 144mg Wheat
Phosphorus 92mg 508mg Wheat
Potassium 319mg 431mg Wheat
Sodium 370mg 2mg Wheat
Zinc 0.58mg 4.16mg Wheat
Copper 0.129mg 0.553mg Wheat
Manganese 0.289mg 3.012mg Wheat
Selenium 5.8µg 89.4µg Wheat
Vitamin E 0.09mg Refried beans
Vitamin C 6mg 0mg Refried beans
Vitamin B1 0.076mg 0.419mg Wheat
Vitamin B2 0.079mg 0.121mg Wheat
Vitamin B3 0.367mg 6.738mg Wheat
Vitamin B5 0.189mg 0.935mg Wheat
Vitamin B6 0.103mg 0.419mg Wheat
Folate 11µg 43µg Wheat
Vitamin K 2.1µg Refried beans
Tryptophan 0.065mg 0.176mg Wheat
Threonine 0.231mg 0.366mg Wheat
Isoleucine 0.242mg 0.533mg Wheat
Leucine 0.438mg 0.934mg Wheat
Lysine 0.377mg 0.303mg Refried beans
Methionine 0.083mg 0.221mg Wheat
Phenylalanine 0.297mg 0.681mg Wheat
Valine 0.287mg 0.594mg Wheat
Histidine 153mg 0.322mg Refried beans
Trans Fat 0.016g Wheat
Saturated Fat 0.631g 0.454g Wheat
Monounsaturated Fat 0.601g 0.344g Refried beans
Polyunsaturated fat 0.543g 0.978g Wheat
Omega-6 - Eicosadienoic acid 0.008g Refried beans
Omega-6 - Linoleic acid 0.36g Refried beans
Omega-3 - ALA 0.169g Refried beans
Omega-3 - Eicosatrienoic acid 0.001g Refried beans

Which food is preferable for your diet?

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

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
37%
Wheat
Minerals Daily Need Coverage Score
33%
Refried beans
168%
Wheat

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 0.54g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 368mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 0.177g)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 12)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $0.4)
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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.