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  6. Refried beans vs. Wheat gluten

Refried beans vs. Wheat gluten — In-Depth Nutrition Comparison

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A recap on the differences between refried beans and wheat gluten

  • Refried beans have more fiber, vitamin B6, vitamin C, potassium, and vitamin B1; however, wheat gluten is higher in selenium, iron, phosphorus, and calcium.
  • Wheat gluten covers your daily selenium needs 62% more than refried beans.
  • Wheat gluten has less sodium.
  • The glycemic index of wheat gluten is higher.

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" 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 18% 43% 8.8% 195% 61% 23% 111% 3.8% 0% 217%
Contains more MagnesiumMagnesium +40%
Contains more PotassiumPotassium +219%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +389.7%
Contains more IronIron +261.1%
Contains more CopperCopper +41.1%
Contains more ZincZinc +46.6%
Contains more PhosphorusPhosphorus +182.6%
Contains less SodiumSodium -92.2%
Contains more SeleniumSelenium +584.5%

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% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~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 gluten DV% diff.
Protein 4.98g 75.16g 140%
Selenium 5.8µg 39.7µg 62%
Iron 1.44mg 5.2mg 47%
Phosphorus 92mg 260mg 24%
Histidine 153mg 22%
Sodium 370mg 29mg 15%
Calories 90kcal 370kcal 14%
Manganese 0.289mg 13%
Fiber 3.7g 0.6g 12%
Calcium 29mg 142mg 11%
Vitamin B6 0.103mg 0mg 8%
Vitamin C 6mg 0mg 7%
Potassium 319mg 100mg 6%
Copper 0.129mg 0.182mg 6%
Vitamin B1 0.076mg 0mg 6%
Vitamin B2 0.079mg 0mg 6%
Choline 21.2mg 4%
Vitamin B5 0.189mg 0mg 4%
Folate 11µg 0µg 3%
Starch 7.43g 3%
Vitamin K 2.1µg 0µg 2%
Saturated fat 0.631g 0.272g 2%
Polyunsaturated fat 0.543g 0.81g 2%
Vitamin B3 0.367mg 0mg 2%
Zinc 0.58mg 0.85mg 2%
Magnesium 35mg 25mg 2%
Vitamin E 0.09mg 0mg 1%
Monounsaturated fat 0.601g 0.156g 1%
Fats 2.01g 1.85g 0%
Carbs 13.55g 13.79g 0%
Net carbs 9.85g 13.19g N/A
Sugar 0.54g 0g N/A
Trans fat 0.016g N/A
Tryptophan 0.065mg 0%
Threonine 0.231mg 0%
Isoleucine 0.242mg 0%
Leucine 0.438mg 0%
Lysine 0.377mg 0%
Methionine 0.083mg 0%
Phenylalanine 0.297mg 0%
Valine 0.287mg 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
75% 2% 14% 8%
Protein: 75.16 g
Fats: 1.85 g
Carbs: 13.79 g
Water: 8.2 g
Other: 1 g
Contains more WaterWater +848.2%
Contains more OtherOther +71%
Contains more ProteinProtein +1409.2%
~equal in Fats ~1.85g
~equal in Carbs ~13.79g

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
22% 13% 65%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.156 g
Polyunsaturated fat: Poly. Fat 0.81 g
Contains more Mono. FatMonounsaturated fat +285.3%
Contains less Sat. FatSaturated fat -56.9%
Contains more Poly. FatPolyunsaturated fat +49.2%

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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. 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.