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  6. Refried beans vs. White beans

Refried beans vs. White beans — In-Depth Nutrition Comparison

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Summary of differences between Refried beans and White beans

  • Refried beans have more Selenium, while White beans have more Iron, Copper, Folate, Manganese, Fiber, Zinc, Potassium, and Magnesium.
  • White beans covers your daily need of Iron 28% more than Refried beans.
  • Refried beans contain 62 times more Sodium than White beans. While Refried beans contain 370mg of Sodium, White beans contains only 6mg.

These are the specific foods used in this comparison Refried beans, canned, traditional style (includes USDA commodity) and Beans, white, mature seeds, cooked, boiled, without salt.

Infographic

Refried beans vs White beans 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 45% 27% 50% 139% 96% 38% 48% 0.78% 83% 7.1%
Contains more SeleniumSelenium +346.2%
Contains more MagnesiumMagnesium +80%
Contains more CalciumCalcium +210.3%
Contains more PotassiumPotassium +75.9%
Contains more IronIron +156.9%
Contains more CopperCopper +122.5%
Contains more ZincZinc +137.9%
Contains more PhosphorusPhosphorus +22.8%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +120.1%

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% 19% 0% 30% 11% 2.6% 14% 21% 0% 8.8% 61% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +71.7%
Contains more Vitamin B3Vitamin B3 +162.1%
Contains more Vitamin EVitamin E +944.4%
Contains more Vitamin B1Vitamin B1 +55.3%
Contains more Vitamin B5Vitamin B5 +21.2%
Contains more Vitamin KVitamin K +66.7%
Contains more FolateFolate +636.4%
Contains more CholineCholine +65.6%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.093mg
~equal in Vitamin B12 ~0µg

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
10% 25% 63% 2%
Protein: 9.73 g
Fats: 0.35 g
Carbs: 25.09 g
Water: 63.08 g
Other: 1.75 g
Contains more FatsFats +474.3%
Contains more WaterWater +23.3%
Contains more ProteinProtein +95.4%
Contains more CarbsCarbs +85.2%
~equal in Other ~1.75g

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
33% 11% 55%
Saturated Fat: Sat. Fat 0.091 g
Monounsaturated Fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.152 g
Contains more Mono. FatMonounsaturated Fat +1838.7%
Contains more Poly. FatPolyunsaturated fat +257.2%
Contains less Sat. FatSaturated Fat -85.6%

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 White beans
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Refried beans White beans Opinion
Calories 90kcal 139kcal White beans
Protein 4.98g 9.73g White beans
Fats 2.01g 0.35g Refried beans
Vitamin C 6mg 0mg Refried beans
Net carbs 9.85g 18.79g White beans
Carbs 13.55g 25.09g White beans
Magnesium 35mg 63mg White beans
Calcium 29mg 90mg White beans
Potassium 319mg 561mg White beans
Iron 1.44mg 3.7mg White beans
Sugar 0.54g 0.34g White beans
Fiber 3.7g 6.3g White beans
Copper 0.129mg 0.287mg White beans
Zinc 0.58mg 1.38mg White beans
Starch 7.43g Refried beans
Phosphorus 92mg 113mg White beans
Sodium 370mg 6mg White beans
Vitamin E 0.09mg 0.94mg White beans
Manganese 0.289mg 0.636mg White beans
Selenium 5.8µg 1.3µg Refried beans
Vitamin B1 0.076mg 0.118mg White beans
Vitamin B2 0.079mg 0.046mg Refried beans
Vitamin B3 0.367mg 0.14mg Refried beans
Vitamin B5 0.189mg 0.229mg White beans
Vitamin B6 0.103mg 0.093mg Refried beans
Vitamin K 2.1µg 3.5µg White beans
Folate 11µg 81µg White beans
Trans Fat 0.016g 0g White beans
Choline 21.2mg 35.1mg White beans
Saturated Fat 0.631g 0.091g White beans
Monounsaturated Fat 0.601g 0.031g Refried beans
Polyunsaturated fat 0.543g 0.152g Refried beans
Tryptophan 0.065mg 0.115mg White beans
Threonine 0.231mg 0.409mg White beans
Isoleucine 0.242mg 0.429mg White beans
Leucine 0.438mg 0.776mg White beans
Lysine 0.377mg 0.668mg White beans
Methionine 0.083mg 0.146mg White beans
Phenylalanine 0.297mg 0.526mg White beans
Valine 0.287mg 0.509mg White beans
Histidine 153mg 0.271mg Refried beans
Omega-3 - ALA 0.169g Refried beans
Omega-3 - Eicosatrienoic acid 0.001g Refried beans
Omega-6 - Eicosadienoic acid 0.008g Refried beans
Omega-6 - Linoleic acid 0.36g Refried beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Refried beans White beans
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
14%
White beans
Minerals Daily Need Coverage Score
33%
Refried beans
53%
White beans

Comparison summary

Which food is lower in Sugar?
White beans
White beans is lower in Sugar (difference - 0.2g)
Which food contains less Sodium?
White beans
White beans contains less Sodium (difference - 364mg)
Which food is lower in Saturated Fat?
White beans
White beans is lower in Saturated Fat (difference - 0.54g)
Which food is lower in glycemic index?
White beans
White beans is lower in glycemic index (difference - 38)
Which food is richer in minerals?
White beans
White beans is relatively richer in minerals
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 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

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. White beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175203/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.