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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.

Infographic

Refried beans vs Wheat gluten 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +40%
Contains more Potassium +219%
Contains more Calcium +389.7%
Contains more Iron +261.1%
Contains more Phosphorus +182.6%
Contains less Sodium -92.2%
Contains more Zinc +46.6%
Contains more Copper +41.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 54% 25% 40% 29% 49% 16% 43%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 43% 195% 18% 112% 9% 4% 24% 61%
Contains more Magnesium +40%
Contains more Potassium +219%
Contains more Calcium +389.7%
Contains more Iron +261.1%
Contains more Phosphorus +182.6%
Contains less Sodium -92.2%
Contains more Zinc +46.6%
Contains more Copper +41.1%

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 E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%
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%
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% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%

Comparison summary table

Pay attention to 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 Sugar 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

All nutrients comparison - raw data values

Nutrient Refried beans Wheat gluten Opinion
Net carbs 9.85g 13.19g Wheat gluten
Protein 4.98g 75.16g Wheat gluten
Fats 2.01g 1.85g Refried beans
Carbs 13.55g 13.79g Wheat gluten
Calories 90kcal 370kcal Wheat gluten
Starch 7.43g g Refried beans
Fructose 0g g Refried beans
Sugar 0.54g 0g Wheat gluten
Fiber 3.7g 0.6g Refried beans
Calcium 29mg 142mg Wheat gluten
Iron 1.44mg 5.2mg Wheat gluten
Magnesium 35mg 25mg Refried beans
Phosphorus 92mg 260mg Wheat gluten
Potassium 319mg 100mg Refried beans
Sodium 370mg 29mg Wheat gluten
Zinc 0.58mg 0.85mg Wheat gluten
Copper 0.129mg 0.182mg Wheat gluten
Vitamin A 0IU 0IU
Vitamin E 0.09mg 0mg Refried beans
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6mg 0mg Refried beans
Vitamin B1 0.076mg 0mg Refried beans
Vitamin B2 0.079mg 0mg Refried beans
Vitamin B3 0.367mg 0mg Refried beans
Vitamin B5 0.189mg 0mg Refried beans
Vitamin B6 0.103mg 0mg Refried beans
Folate 11µg 0µg Refried beans
Vitamin B12 0µg 0µg
Vitamin K 2.1µg 0µg Refried beans
Tryptophan 0.065mg mg Refried beans
Threonine 0.231mg mg Refried beans
Isoleucine 0.242mg mg Refried beans
Leucine 0.438mg mg Refried beans
Lysine 0.377mg mg Refried beans
Methionine 0.083mg mg Refried beans
Phenylalanine 0.297mg mg Refried beans
Valine 0.287mg mg Refried beans
Histidine 153mg mg Refried beans
Cholesterol 0mg 0mg
Trans Fat 0.016g g Wheat gluten
Saturated Fat 0.631g 0.272g Wheat gluten
Monounsaturated Fat 0.601g 0.156g Refried beans
Polyunsaturated fat 0.543g 0.81g Wheat gluten

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
30%
Refried beans
451%
Wheat gluten
Carbohydrates
14%
Refried beans
14%
Wheat gluten
Fats
9%
Refried beans
9%
Wheat gluten

Comparison summary

Which food is lower in Sugar?
Wheat gluten
Wheat gluten is lower in Sugar (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 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

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 to 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.