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  6. Refried beans vs. Wild rice raw

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

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Differences between refried beans and wild rice raw

  • Refried beans contain less zinc, phosphorus, manganese, copper, vitamin B3, magnesium, vitamin B6, folate, and vitamin B5 than wild rice raw.
  • Wild rice raw's daily need coverage for zinc is 49% higher.
  • Wild rice raw contains 53 times less sodium than refried beans. Refried beans contain 370mg of sodium, while wild rice raw contains 7mg.
  • Refried beans have a lower glycemic index. The glycemic index of refried beans is 38, while the glycemic index of wild rice raw is 57.

The food types used in this comparison are Refried beans, canned, traditional style (includes USDA commodity) and Wild rice, raw.

Infographic

Refried beans vs Wild rice raw 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more CalciumCalcium +38.1%
Contains more SeleniumSelenium +107.1%
Contains more MagnesiumMagnesium +405.7%
Contains more PotassiumPotassium +33.9%
Contains more IronIron +36.1%
Contains more CopperCopper +306.2%
Contains more ZincZinc +927.6%
Contains more PhosphorusPhosphorus +370.7%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +359.9%

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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +811.1%
Contains more Vitamin B1Vitamin B1 +51.3%
Contains more Vitamin B2Vitamin B2 +231.6%
Contains more Vitamin B3Vitamin B3 +1734.6%
Contains more Vitamin B5Vitamin B5 +468.3%
Contains more Vitamin B6Vitamin B6 +279.6%
Contains more FolateFolate +763.6%
Contains more CholineCholine +65.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~1.9µg

All nutrients comparison - raw data values

Nutrient Refried beans Wild rice raw DV% diff.
Phosphorus 92mg 433mg 49%
Zinc 0.58mg 5.96mg 49%
Manganese 0.289mg 1.329mg 45%
Copper 0.129mg 0.524mg 44%
Vitamin B3 0.367mg 6.733mg 40%
Magnesium 35mg 177mg 34%
Histidine 153mg 0.384mg 22%
Vitamin B6 0.103mg 0.391mg 22%
Folate 11µg 95µg 21%
Carbs 13.55g 74.9g 20%
Protein 4.98g 14.73g 20%
Vitamin B5 0.189mg 1.074mg 18%
Sodium 370mg 7mg 16%
Vitamin B2 0.079mg 0.262mg 14%
Calories 90kcal 357kcal 13%
Fiber 3.7g 6.2g 10%
Vitamin C 6mg 0mg 7%
Iron 1.44mg 1.96mg 7%
Vitamin E 0.09mg 0.82mg 5%
Selenium 5.8µg 2.8µg 5%
Starch 7.43g 3%
Choline 21.2mg 35mg 3%
Vitamin B1 0.076mg 0.115mg 3%
Potassium 319mg 427mg 3%
Saturated fat 0.631g 0.156g 2%
Fats 2.01g 1.08g 1%
Calcium 29mg 21mg 1%
Monounsaturated fat 0.601g 0.159g 1%
Polyunsaturated fat 0.543g 0.676g 1%
Net carbs 9.85g 68.7g N/A
Sugar 0.54g 2.5g N/A
Vitamin A 0µg 1µg 0%
Vitamin K 2.1µg 1.9µg 0%
Trans fat 0.016g N/A
Tryptophan 0.065mg 0.179mg 0%
Threonine 0.231mg 0.469mg 0%
Isoleucine 0.242mg 0.618mg 0%
Leucine 0.438mg 1.018mg 0%
Lysine 0.377mg 0.629mg 0%
Methionine 0.083mg 0.438mg 0%
Phenylalanine 0.297mg 0.721mg 0%
Valine 0.287mg 0.858mg 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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more FatsFats +86.1%
Contains more WaterWater +901.9%
Contains more OtherOther +11.8%
Contains more ProteinProtein +195.8%
Contains more CarbsCarbs +452.8%

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
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains more Mono. FatMonounsaturated fat +278%
Contains less Sat. FatSaturated fat -75.3%
Contains more Poly. FatPolyunsaturated fat +24.5%

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
100%
Starch: 0 g
Sucrose: 0.67 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +24.1%
~equal in Glucose ~0g
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.