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  6. Refried beans vs. Winged beans

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

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How are refried beans and winged beans different?

  • Refried beans are higher in vitamin C and selenium; however, winged beans is richer in copper, manganese, iron, vitamin B1, calcium, phosphorus, and zinc.
  • Daily need coverage for copper for winged beans is 72% higher.
  • Winged beans has less sodium.

Refried beans, canned, traditional style (includes USDA commodity) and Winged beans, mature seeds, cooked, boiled, without salt are the varieties used in this article.

Infographic

Refried beans vs Winged beans 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" 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 39% 43% 25% 162% 258% 39% 66% 1.7% 156% 16%
Contains more PotassiumPotassium +13.9%
Contains more SeleniumSelenium +100%
Contains more MagnesiumMagnesium +54.3%
Contains more CalciumCalcium +389.7%
Contains more IronIron +200.7%
Contains more CopperCopper +499.2%
Contains more ZincZinc +148.3%
Contains more PhosphorusPhosphorus +66.3%
Contains less SodiumSodium -96.5%
Contains more ManganeseManganese +314.9%

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% 0% 0% 74% 30% 16% 9.4% 11% 0% 0% 7.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +21.2%
Contains more Vitamin B6Vitamin B6 +119.1%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +288.2%
Contains more Vitamin B2Vitamin B2 +63.3%
Contains more Vitamin B3Vitamin B3 +126.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~10µg

All nutrients comparison - raw data values

Nutrient Refried beans Winged beans DV% diff.
Copper 0.129mg 0.773mg 72%
Manganese 0.289mg 1.199mg 40%
Iron 1.44mg 4.33mg 36%
Histidine 153mg 0.241mg 22%
Vitamin B1 0.076mg 0.295mg 18%
Sodium 370mg 13mg 16%
Fiber 3.7g 15%
Calcium 29mg 142mg 11%
Protein 4.98g 10.62g 11%
Phosphorus 92mg 153mg 9%
Zinc 0.58mg 1.44mg 8%
Vitamin C 6mg 0mg 7%
Polyunsaturated fat 0.543g 1.551g 7%
Fats 2.01g 5.84g 6%
Magnesium 35mg 54mg 5%
Selenium 5.8µg 2.9µg 5%
Choline 21.2mg 4%
Vitamin B6 0.103mg 0.047mg 4%
Vitamin B2 0.079mg 0.129mg 4%
Monounsaturated fat 0.601g 2.153g 4%
Calories 90kcal 147kcal 3%
Vitamin B3 0.367mg 0.83mg 3%
Starch 7.43g 3%
Vitamin K 2.1µg 2%
Vitamin E 0.09mg 1%
Saturated fat 0.631g 0.825g 1%
Potassium 319mg 280mg 1%
Vitamin B5 0.189mg 0.156mg 1%
Net carbs 9.85g 14.94g N/A
Carbs 13.55g 14.94g 0%
Sugar 0.54g N/A
Folate 11µg 10µg 0%
Trans fat 0.016g 0g N/A
Tryptophan 0.065mg 0.233mg 0%
Threonine 0.231mg 0.36mg 0%
Isoleucine 0.242mg 0.448mg 0%
Leucine 0.438mg 0.762mg 0%
Lysine 0.377mg 0.652mg 0%
Methionine 0.083mg 0.109mg 0%
Phenylalanine 0.297mg 0.436mg 0%
Valine 0.287mg 0.467mg 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
11% 6% 15% 67%
Protein: 10.62 g
Fats: 5.84 g
Carbs: 14.94 g
Water: 67.19 g
Other: 1.41 g
Contains more WaterWater +15.7%
Contains more OtherOther +21.3%
Contains more ProteinProtein +113.3%
Contains more FatsFats +190.5%
Contains more CarbsCarbs +10.3%

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
18% 48% 34%
Saturated fat: Sat. Fat 0.825 g
Monounsaturated fat: Mono. Fat 2.153 g
Polyunsaturated fat: Poly. Fat 1.551 g
Contains less Sat. FatSaturated fat -23.5%
Contains more Mono. FatMonounsaturated fat +258.2%
Contains more Poly. FatPolyunsaturated fat +185.6%

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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. Winged beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172453/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.