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Refried beans vs Flour - In-Depth Nutrition Comparison

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The main differences between Refried beans and Flour

  • Refried beans have more Potassium, however Flour have more Vitamin B1, Selenium, Folate, Iron, Vitamin B3, Vitamin B2, Manganese, and Vitamin C.
  • Daily need coverage for Vitamin B1 from Flour is 59% higher.
  • Flour has 185 times less Sodium than Refried beans. Refried beans have 370mg of Sodium, while Flour has 2mg.

Food types used in this article are Refried beans, canned, traditional style (includes USDA commodity) and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Refried beans vs Flour 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 Calcium +93.3%
Contains more Magnesium +59.1%
Contains more Potassium +198.1%
Contains more Iron +222.2%
Contains more Phosphorus +17.4%
Contains less Sodium -99.5%
Contains more Zinc +20.7%
Contains more Copper +11.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 54% 25% 40% 29% 49% 16% 43%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 174% 16% 47% 10% 1% 20% 48%
Contains more Calcium +93.3%
Contains more Magnesium +59.1%
Contains more Potassium +198.1%
Contains more Iron +222.2%
Contains more Phosphorus +17.4%
Contains less Sodium -99.5%
Contains more Zinc +20.7%
Contains more Copper +11.6%

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
:
5
Flour
Contains more Vitamin E +50%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +134.1%
Contains more Vitamin K +600%
Contains more Vitamin B1 +932.9%
Contains more Vitamin B2 +525.3%
Contains more Vitamin B3 +1508.7%
Contains more Vitamin B5 +131.7%
Contains more Folate +1563.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 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% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
Contains more Vitamin E +50%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +134.1%
Contains more Vitamin K +600%
Contains more Vitamin B1 +932.9%
Contains more Vitamin B2 +525.3%
Contains more Vitamin B3 +1508.7%
Contains more Vitamin B5 +131.7%
Contains more Folate +1563.6%

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 Flour
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Refried beans Flour Opinion
Net carbs 9.85g 73.61g Flour
Protein 4.98g 10.33g Flour
Fats 2.01g 0.98g Refried beans
Carbs 13.55g 76.31g Flour
Calories 90kcal 364kcal Flour
Starch 7.43g g Refried beans
Fructose 0g g Refried beans
Sugar 0.54g 0.27g Flour
Fiber 3.7g 2.7g Refried beans
Calcium 29mg 15mg Refried beans
Iron 1.44mg 4.64mg Flour
Magnesium 35mg 22mg Refried beans
Phosphorus 92mg 108mg Flour
Potassium 319mg 107mg Refried beans
Sodium 370mg 2mg Flour
Zinc 0.58mg 0.7mg Flour
Copper 0.129mg 0.144mg Flour
Vitamin A 0IU 0IU
Vitamin E 0.09mg 0.06mg Refried beans
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6mg 0mg Refried beans
Vitamin B1 0.076mg 0.785mg Flour
Vitamin B2 0.079mg 0.494mg Flour
Vitamin B3 0.367mg 5.904mg Flour
Vitamin B5 0.189mg 0.438mg Flour
Vitamin B6 0.103mg 0.044mg Refried beans
Folate 11µg 183µg Flour
Vitamin B12 0µg 0µg
Vitamin K 2.1µg 0.3µg Refried beans
Tryptophan 0.065mg 0.127mg Flour
Threonine 0.231mg 0.281mg Flour
Isoleucine 0.242mg 0.357mg Flour
Leucine 0.438mg 0.71mg Flour
Lysine 0.377mg 0.228mg Refried beans
Methionine 0.083mg 0.183mg Flour
Phenylalanine 0.297mg 0.52mg Flour
Valine 0.287mg 0.415mg Flour
Histidine 153mg 0.23mg Refried beans
Cholesterol 0mg 0mg
Trans Fat 0.016g g Flour
Saturated Fat 0.631g 0.155g Flour
Monounsaturated Fat 0.601g 0.087g Refried beans
Polyunsaturated fat 0.543g 0.413g Refried beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Refried beans Flour
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
50
Flour
Mineral Summary Score
33
Refried beans
40
Flour

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
62%
Flour
Carbohydrates
14%
Refried beans
76%
Flour
Fats
9%
Refried beans
5%
Flour

Comparison summary

Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 34)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $1)
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 0.27g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 368mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 0.476g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.
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

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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.