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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 for wheat is 152% higher.
  • Refried beans have a lower glycemic index (38) than wheat (50).

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.
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%
Wheat
Wheat
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more MagnesiumMagnesium +311.4%
Contains more CalciumCalcium +17.2%
Contains more PotassiumPotassium +35.1%
Contains more IronIron +144.4%
Contains more CopperCopper +328.7%
Contains more ZincZinc +617.2%
Contains more PhosphorusPhosphorus +452.2%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +942.2%
Contains more SeleniumSelenium +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.
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 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +451.3%
Contains more Vitamin B2Vitamin B2 +53.2%
Contains more Vitamin B3Vitamin B3 +1736%
Contains more Vitamin B5Vitamin B5 +394.7%
Contains more Vitamin B6Vitamin B6 +306.8%
Contains more FolateFolate +290.9%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Refried beans Wheat DV% diff.
Selenium 5.8µg 89.4µg 152%
Manganese 0.289mg 3.012mg 118%
Phosphorus 92mg 508mg 59%
Copper 0.129mg 0.553mg 47%
Vitamin B3 0.367mg 6.738mg 40%
Zinc 0.58mg 4.16mg 33%
Vitamin B1 0.076mg 0.419mg 29%
Magnesium 35mg 144mg 26%
Iron 1.44mg 3.52mg 26%
Vitamin B6 0.103mg 0.419mg 24%
Histidine 153mg 0.322mg 22%
Carbs 13.55g 71.13g 19%
Protein 4.98g 13.68g 17%
Sodium 370mg 2mg 16%
Vitamin B5 0.189mg 0.935mg 15%
Fiber 3.7g 15%
Calories 90kcal 339kcal 12%
Folate 11µg 43µg 8%
Vitamin C 6mg 0mg 7%
Choline 21.2mg 4%
Polyunsaturated fat 0.543g 0.978g 3%
Potassium 319mg 431mg 3%
Vitamin B2 0.079mg 0.121mg 3%
Starch 7.43g 3%
Vitamin K 2.1µg 2%
Fats 2.01g 2.47g 1%
Monounsaturated fat 0.601g 0.344g 1%
Saturated fat 0.631g 0.454g 1%
Vitamin E 0.09mg 1%
Calcium 29mg 34mg 1%
Net carbs 9.85g 71.13g N/A
Sugar 0.54g N/A
Trans fat 0.016g N/A
Tryptophan 0.065mg 0.176mg 0%
Threonine 0.231mg 0.366mg 0%
Isoleucine 0.242mg 0.533mg 0%
Leucine 0.438mg 0.934mg 0%
Lysine 0.377mg 0.303mg 0%
Methionine 0.083mg 0.221mg 0%
Phenylalanine 0.297mg 0.681mg 0%
Valine 0.287mg 0.594mg 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
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 WaterWater +610.7%
Contains more ProteinProtein +174.7%
Contains more FatsFats +22.9%
Contains more CarbsCarbs +424.9%
~equal in Other ~1.78g

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
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains more Mono. FatMonounsaturated fat +74.7%
Contains less Sat. FatSaturated fat -28.1%
Contains more Poly. FatPolyunsaturated fat +80.1%

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.