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  6. Refried beans vs. Winter melon

Refried beans vs. Winter melon — In-Depth Nutrition Comparison

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What are the main differences between refried beans and winter melon?

  • Refried beans are richer in iron, copper, phosphorus, selenium, manganese, potassium, magnesium, and vitamin B6, yet winter melon is richer in vitamin C.
  • Refried beans' daily need coverage for iron is 13% higher.
  • Refried beans have 53 times more potassium than winter melon. Refried beans have 319mg of potassium, while winter melon has 6mg.
  • Winter melon contains less sodium.

We used Refried beans, canned, traditional style (includes USDA commodity) and Waxgourd, (chinese preserving melon), raw types in this comparison.

Infographic

Refried beans vs Winter melon 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 7.1% 5.7% 0.53% 15% 7.7% 17% 8.1% 14% 7.6% 1.1%
Contains more MagnesiumMagnesium +250%
Contains more CalciumCalcium +52.6%
Contains more PotassiumPotassium +5216.7%
Contains more IronIron +260%
Contains more CopperCopper +460.9%
Contains more PhosphorusPhosphorus +384.2%
Contains more ManganeseManganese +398.3%
Contains more SeleniumSelenium +2800%
Contains less SodiumSodium -70%
~equal in Zinc ~0.61mg

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 43% 0% 0% 0% 10% 25% 7.5% 8% 8.1% 0% 0% 3.8% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +90%
Contains more Vitamin B5Vitamin B5 +42.1%
Contains more Vitamin B6Vitamin B6 +194.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +120%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +116.7%
Contains more Vitamin B2Vitamin B2 +39.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.4mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Refried beans Winter melon DV% diff.
Histidine 153mg 22%
Iron 1.44mg 0.4mg 13%
Copper 0.129mg 0.023mg 12%
Sodium 370mg 111mg 11%
Phosphorus 92mg 19mg 10%
Selenium 5.8µg 0.2µg 10%
Manganese 0.289mg 0.058mg 10%
Protein 4.98g 0.4g 9%
Potassium 319mg 6mg 9%
Vitamin C 6mg 13mg 8%
Magnesium 35mg 10mg 6%
Vitamin B6 0.103mg 0.035mg 5%
Choline 21.2mg 4%
Calories 90kcal 13kcal 4%
Carbs 13.55g 3g 4%
Starch 7.43g 3%
Saturated fat 0.631g 0.016g 3%
Fats 2.01g 0.2g 3%
Fiber 3.7g 2.9g 3%
Vitamin B1 0.076mg 0.04mg 3%
Polyunsaturated fat 0.543g 0.087g 3%
Folate 11µg 5µg 2%
Vitamin B2 0.079mg 0.11mg 2%
Vitamin K 2.1µg 2%
Calcium 29mg 19mg 1%
Vitamin B5 0.189mg 0.133mg 1%
Vitamin E 0.09mg 1%
Monounsaturated fat 0.601g 0.037g 1%
Net carbs 9.85g 0.1g N/A
Sugar 0.54g N/A
Zinc 0.58mg 0.61mg 0%
Vitamin B3 0.367mg 0.4mg 0%
Trans fat 0.016g 0g N/A
Tryptophan 0.065mg 0.002mg 0%
Threonine 0.231mg 0%
Isoleucine 0.242mg 0%
Leucine 0.438mg 0%
Lysine 0.377mg 0.009mg 0%
Methionine 0.083mg 0.003mg 0%
Phenylalanine 0.297mg 0%
Valine 0.287mg 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
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Contains more ProteinProtein +1145%
Contains more FatsFats +905%
Contains more CarbsCarbs +351.7%
Contains more OtherOther +470%
Contains more WaterWater +23.6%

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
11% 26% 62%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.087 g
Contains more Mono. FatMonounsaturated fat +1524.3%
Contains more Poly. FatPolyunsaturated fat +524.1%
Contains less Sat. FatSaturated fat -97.5%

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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. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/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.