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  6. Refried beans vs. Whey

Refried beans vs. Whey — In-Depth Nutrition Comparison

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What are the differences between refried beans and whey?

  • Refried beans are higher in iron, fiber, copper, manganese, selenium, phosphorus, vitamin C, and magnesium, yet whey is higher in vitamin B12.
  • Refried beans' daily need coverage for iron is 17% more.
  • The amount of sodium in whey is lower.

We used Refried beans, canned, traditional style (includes USDA commodity) and Whey, sweet, fluid types in this article.

Infographic

Refried beans vs Whey 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%
Whey
Whey
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
Contains more MagnesiumMagnesium +337.5%
Contains more PotassiumPotassium +98.1%
Contains more IronIron +2300%
Contains more CopperCopper +3125%
Contains more ZincZinc +346.2%
Contains more PhosphorusPhosphorus +100%
Contains more ManganeseManganese +28800%
Contains more SeleniumSelenium +205.3%
Contains more CalciumCalcium +62.1%
Contains less SodiumSodium -85.4%

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%
Whey
Whey
4
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 0.33% 1% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
Contains more Vitamin CVitamin C +5900%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +111.1%
Contains more Vitamin B3Vitamin B3 +395.9%
Contains more Vitamin B6Vitamin B6 +232.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1000%
Contains more CholineCholine +32.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B5Vitamin B5 +102.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

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
Whey
Whey
1
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
Contains more ProteinProtein +485.9%
Contains more FatsFats +458.3%
Contains more CarbsCarbs +163.6%
Contains more OtherOther +222.6%
Contains more WaterWater +19.8%

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
Whey
Whey
1
67% 29% 3%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated fat +501%
Contains more Poly. FatPolyunsaturated fat +4836.4%
Contains less Sat. FatSaturated fat -63.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Refried beans Whey
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Refried beans Whey DV% diff.
Histidine 153mg 0.016mg 22%
Iron 1.44mg 0.06mg 17%
Fiber 3.7g 0g 15%
Copper 0.129mg 0.004mg 14%
Sodium 370mg 54mg 14%
Manganese 0.289mg 0.001mg 13%
Vitamin B12 0µg 0.28µg 12%
Protein 4.98g 0.85g 8%
Phosphorus 92mg 46mg 7%
Vitamin C 6mg 0.1mg 7%
Selenium 5.8µg 1.9µg 7%
Vitamin B2 0.079mg 0.158mg 6%
Magnesium 35mg 8mg 6%
Vitamin B6 0.103mg 0.031mg 6%
Potassium 319mg 161mg 5%
Vitamin B5 0.189mg 0.383mg 4%
Zinc 0.58mg 0.13mg 4%
Polyunsaturated fat 0.543g 0.011g 4%
Starch 7.43g 3%
Folate 11µg 1µg 3%
Vitamin B1 0.076mg 0.036mg 3%
Carbs 13.55g 5.14g 3%
Fats 2.01g 0.36g 3%
Calories 90kcal 27kcal 3%
Vitamin K 2.1µg 0µg 2%
Saturated fat 0.631g 0.23g 2%
Vitamin B3 0.367mg 0.074mg 2%
Calcium 29mg 47mg 2%
Vitamin E 0.09mg 0mg 1%
Choline 21.2mg 16mg 1%
Monounsaturated fat 0.601g 0.1g 1%
Cholesterol 0mg 2mg 1%
Net carbs 9.85g 5.14g N/A
Sugar 0.54g 5.14g N/A
Vitamin A 0µg 3µg 0%
Trans fat 0.016g N/A
Tryptophan 0.065mg 0.013mg 0%
Threonine 0.231mg 0.054mg 0%
Isoleucine 0.242mg 0.047mg 0%
Leucine 0.438mg 0.078mg 0%
Lysine 0.377mg 0.068mg 0%
Methionine 0.083mg 0.016mg 0%
Phenylalanine 0.297mg 0.027mg 0%
Valine 0.287mg 0.046mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Refried beans Whey
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
10%
Refried beans
9%
Whey
Minerals Daily Need Coverage Score
33%
Refried beans
8%
Whey

Comparison summary

Which food contains less Sodium?
Whey
Whey contains less Sodium (difference - 316mg)
Which food is lower in Saturated fat?
Whey
Whey is lower in Saturated fat (difference - 0.401g)
Which food is lower in Cholesterol?
Refried beans
Refried beans is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Refried beans
Refried beans is lower in Sugar (difference - 4.6g)
Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 5)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $3.6)
Which food is richer in minerals?
Refried beans
Refried beans is relatively richer in minerals
Which food is richer in vitamins?
Refried beans
Refried beans is relatively richer in vitamins

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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.