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

Compare

Summary of differences between refried beans and yardlong beans

Refried beans have more copper, selenium, vitamin B6, iron, and phosphorus, while yardlong beans has more vitamin C, vitamin A, and folate.
Refried beans cover your daily need for sodium, 16% more than yardlong beans.
Refried beans contain 4 times more vitamin B6 than yardlong beans. While refried beans contain 0.103mg of vitamin B6, yardlong beans contains only 0.024mg.
The amount of sodium in yardlong beans is lower.
Refried beans have a lower glycemic index. The glycemic index of refried beans is 38, while the glycemic index of yardlong beans is 86.

These are the specific foods used in this comparison Refried beans, canned, traditional style (includes USDA commodity) and Yardlong bean, cooked, boiled, drained, without salt.

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.

Refried beans

Yardlong beans

Contains more IronIron	+46.9%
Contains more CopperCopper	+174.5%
Contains more ZincZinc	+61.1%
Contains more PhosphorusPhosphorus	+61.4%
Contains more ManganeseManganese	+43.8%
Contains more SeleniumSelenium	+286.7%

Contains more MagnesiumMagnesium	+20%
Contains more CalciumCalcium	+51.7%
Contains less SodiumSodium	-98.9%

~equal in Potassium ~290mg

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.

Refried beans

Yardlong beans

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B5Vitamin B5	+270.6%
Contains more Vitamin B6Vitamin B6	+329.2%
Contains more Vitamin KVitamin K	+∞%
Contains more CholineCholine	+∞%

Contains more Vitamin CVitamin C	+170%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+11.8%
Contains more Vitamin B2Vitamin B2	+25.3%
Contains more Vitamin B3Vitamin B3	+71.7%
Contains more FolateFolate	+309.1%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Histidine	153mg	0.082mg	22%
Sodium	370mg	4mg	16%
Fiber	3.7g		15%
Vitamin C	6mg	16.2mg	11%
Folate	11µg	45µg	9%
Copper	0.129mg	0.047mg	9%
Selenium	5.8µg	1.5µg	8%
Vitamin B6	0.103mg	0.024mg	6%
Iron	1.44mg	0.98mg	6%
Phosphorus	92mg	57mg	5%
Protein	4.98g	2.53g	5%
Manganese	0.289mg	0.201mg	4%
Choline	21.2mg		4%
Saturated fat	0.631g	0.026g	3%
Polyunsaturated fat	0.543g	0.042g	3%
Starch	7.43g		3%
Fats	2.01g	0.1g	3%
Vitamin A	0µg	23µg	3%
Vitamin B5	0.189mg	0.051mg	3%
Calories	90kcal	47kcal	2%
Vitamin K	2.1µg		2%
Vitamin B3	0.367mg	0.63mg	2%
Vitamin B2	0.079mg	0.099mg	2%
Zinc	0.58mg	0.36mg	2%
Calcium	29mg	44mg	2%
Magnesium	35mg	42mg	2%
Vitamin E	0.09mg		1%
Potassium	319mg	290mg	1%
Monounsaturated fat	0.601g	0.009g	1%
Carbs	13.55g	9.18g	1%
Vitamin B1	0.076mg	0.085mg	1%
Net carbs	9.85g	9.18g	N/A
Sugar	0.54g		N/A
Trans fat	0.016g	0g	N/A
Tryptophan	0.065mg	0.029mg	0%
Threonine	0.231mg	0.094mg	0%
Isoleucine	0.242mg	0.135mg	0%
Leucine	0.438mg	0.18mg	0%
Lysine	0.377mg	0.166mg	0%
Methionine	0.083mg	0.036mg	0%
Phenylalanine	0.297mg	0.139mg	0%
Valine	0.287mg	0.146mg	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