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  6. Refried beans vs. Wild rice

Refried beans vs. Wild rice — In-Depth Nutrition Comparison

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Important differences between refried beans and wild rice

  • Refried beans have more iron, selenium, fiber, vitamin C, and potassium; however, wild rice has more zinc and vitamin B3.
  • Refried beans' daily need coverage for sodium is 16% more.
  • Wild rice is lower in sodium.
  • Wild rice has a higher glycemic index than refried beans.

The food varieties used in the comparison are Refried beans, canned, traditional style (includes USDA commodity) and Wild rice, cooked.

Infographic

Refried beans vs Wild rice 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 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
Contains more CalciumCalcium +866.7%
Contains more PotassiumPotassium +215.8%
Contains more IronIron +140%
Contains more PhosphorusPhosphorus +12.2%
Contains more SeleniumSelenium +625%
Contains more ZincZinc +131%
Contains less SodiumSodium -99.2%
~equal in Magnesium ~32mg
~equal in Copper ~0.121mg
~equal in Manganese ~0.282mg

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% 4.8% 0% 13% 20% 24% 9.2% 31% 0% 1.3% 20% 5.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +46.2%
Contains more Vitamin B5Vitamin B5 +22.7%
Contains more Vitamin KVitamin K +320%
Contains more CholineCholine +107.8%
Contains more Vitamin EVitamin E +166.7%
Contains more Vitamin B2Vitamin B2 +10.1%
Contains more Vitamin B3Vitamin B3 +250.7%
Contains more Vitamin B6Vitamin B6 +31.1%
Contains more FolateFolate +136.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Refried beans Wild rice DV% diff.
Histidine 153mg 0.104mg 22%
Sodium 370mg 3mg 16%
Iron 1.44mg 0.6mg 11%
Selenium 5.8µg 0.8µg 9%
Fiber 3.7g 1.8g 8%
Vitamin C 6mg 0mg 7%
Zinc 0.58mg 1.34mg 7%
Vitamin B3 0.367mg 1.287mg 6%
Potassium 319mg 101mg 6%
Folate 11µg 26µg 4%
Calcium 29mg 3mg 3%
Saturated fat 0.631g 0.049g 3%
Starch 7.43g 3%
Carbs 13.55g 21.34g 3%
Fats 2.01g 0.34g 3%
Protein 4.98g 3.99g 2%
Polyunsaturated fat 0.543g 0.213g 2%
Choline 21.2mg 10.2mg 2%
Vitamin B1 0.076mg 0.052mg 2%
Vitamin B6 0.103mg 0.135mg 2%
Monounsaturated fat 0.601g 0.05g 1%
Vitamin K 2.1µg 0.5µg 1%
Calories 90kcal 101kcal 1%
Vitamin B5 0.189mg 0.154mg 1%
Vitamin B2 0.079mg 0.087mg 1%
Vitamin E 0.09mg 0.24mg 1%
Phosphorus 92mg 82mg 1%
Copper 0.129mg 0.121mg 1%
Magnesium 35mg 32mg 1%
Net carbs 9.85g 19.54g N/A
Sugar 0.54g 0.73g N/A
Manganese 0.289mg 0.282mg 0%
Trans fat 0.016g N/A
Tryptophan 0.065mg 0.049mg 0%
Threonine 0.231mg 0.127mg 0%
Isoleucine 0.242mg 0.167mg 0%
Leucine 0.438mg 0.276mg 0%
Lysine 0.377mg 0.17mg 0%
Methionine 0.083mg 0.119mg 0%
Phenylalanine 0.297mg 0.195mg 0%
Valine 0.287mg 0.232mg 0%
Fructose 0g 0.2g 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
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Contains more ProteinProtein +24.8%
Contains more FatsFats +491.2%
Contains more OtherOther +327.5%
Contains more CarbsCarbs +57.5%
~equal in Water ~73.93g

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
16% 16% 68%
Saturated fat: Sat. Fat 0.049 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.213 g
Contains more Mono. FatMonounsaturated fat +1102%
Contains more Poly. FatPolyunsaturated fat +154.9%
Contains less Sat. FatSaturated fat -92.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
93% 7%
Starch: 7.43 g
Sucrose: 0.54 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
45% 27% 27%
Starch: 0 g
Sucrose: 0.33 g
Glucose: 0.2 g
Fructose: 0.2 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +63.6%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.