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Refried beans vs Wheat gluten - In-Depth Nutrition Comparison

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A recap on differences between Refried beans and Wheat gluten

  • Refried beans have more Fiber and Potassium, however Wheat gluten is higher in Selenium, Iron, Phosphorus, Calcium, Vitamin B6, Vitamin C and Vitamin B1.
  • Wheat gluten covers your daily Selenium needs 62% more than Refried beans.
  • Wheat gluten contains 13 times less Sodium than Refried beans. Refried beans contain 370mg of Sodium, while Wheat gluten contains 29mg.

Food varieties used in this article are Refried beans, canned, traditional style (includes USDA commodity) and Vital wheat gluten.

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Refried beans vs Wheat gluten infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Potassium +219%
Contains more Magnesium +40%
Contains more Iron +261.1%
Contains more Calcium +389.7%
Contains more Copper +41.1%
Contains more Zinc +46.6%
Contains more Phosphorus +182.6%
Contains less Sodium -92.2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 54% 9% 29% 25% 43% 16% 40% 49%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 195% 43% 9% 18% 61% 24% 112% 4%
Contains more Potassium +219%
Contains more Magnesium +40%
Contains more Iron +261.1%
Contains more Calcium +389.7%
Contains more Copper +41.1%
Contains more Zinc +46.6%
Contains more Phosphorus +182.6%
Contains less Sodium -92.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Vitamin K +∞%
Contains more Folate +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 20% 0% 2% 0% 19% 19% 7% 12% 24% 0% 6% 9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Vitamin K +∞%
Contains more Folate +∞%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
10
Refried beans
0
Wheat gluten
Mineral Summary Score
33
Refried beans
58
Wheat gluten

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
30%
Refried beans
451%
Wheat gluten
Carbohydrates
14%
Refried beans
14%
Wheat gluten
Fats
9%
Refried beans
9%
Wheat gluten

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Refried beans Wheat gluten
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Refried beans Wheat gluten
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Wheat gluten
Wheat gluten contains less Sugars (difference - 0.54g)
Which food contains less Sodium?
Wheat gluten
Wheat gluten contains less Sodium (difference - 341mg)
Which food is lower in Saturated Fat?
Wheat gluten
Wheat gluten is lower in Saturated Fat (difference - 0.359g)
Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 26)
Which food is richer in vitamins?
Refried beans
Refried beans is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Refried beans Wheat gluten Opinion
Calories 90 370 Wheat gluten
Protein 4.98 75.16 Wheat gluten
Fats 2.01 1.85 Refried beans
Vitamin C 6 0 Refried beans
Carbs 13.55 13.79 Wheat gluten
Cholesterol 0 0
Vitamin D 0 0
Iron 1.44 5.2 Wheat gluten
Calcium 29 142 Wheat gluten
Potassium 319 100 Refried beans
Magnesium 35 25 Refried beans
Sugars 0.54 0 Wheat gluten
Fiber 3.7 0.6 Refried beans
Copper 0.129 0.182 Wheat gluten
Zinc 0.58 0.85 Wheat gluten
Starch 7.43 Refried beans
Phosphorus 92 260 Wheat gluten
Sodium 370 29 Wheat gluten
Vitamin A 0 0
Vitamin E 0.09 0 Refried beans
Vitamin D 0 0
Vitamin B1 0.076 0 Refried beans
Vitamin B2 0.079 0 Refried beans
Vitamin B3 0.367 0 Refried beans
Vitamin B5 0.189 0 Refried beans
Vitamin B6 0.103 0 Refried beans
Vitamin B12 0 0
Vitamin K 2.1 0 Refried beans
Folate 11 0 Refried beans
Trans Fat 0.016 Wheat gluten
Saturated Fat 0.631 0.272 Wheat gluten
Monounsaturated Fat 0.601 0.156 Refried beans
Polyunsaturated fat 0.543 0.81 Wheat gluten
Tryptophan 0.065 Refried beans
Threonine 0.231 Refried beans
Isoleucine 0.242 Refried beans
Leucine 0.438 Refried beans
Lysine 0.377 Refried beans
Methionine 0.083 Refried beans
Phenylalanine 0.297 Refried beans
Valine 0.287 Refried beans
Histidine 153 Refried beans
Fructose 0 Refried beans

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links of the foods 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 gluten - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168147/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.