Rice vs. Refried beans — In-Depth Nutrition Comparison

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How are rice and refried beans different?

Rice is richer in folate, manganese, vitamin B1, and vitamin B3, while refried beans are higher in fiber, potassium, phosphorus, vitamin C, and copper.
Refried beans cover your daily need for sodium, 16% more than rice.
Rice contains 5 times more folate than refried beans. Rice contains 58µg of folate, while refried beans contain 11µg.
Rice is lower in sodium.
Rice has a higher glycemic index (60) than refried beans (38).

Rice, white, long-grain, regular, enriched, cooked and Refried beans, canned, traditional style (includes USDA commodity) types were used in this article.

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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.

Rice

Refried beans

Contains less SodiumSodium	-99.7%
Contains more ManganeseManganese	+63.3%
Contains more SeleniumSelenium	+29.3%

Contains more MagnesiumMagnesium	+191.7%
Contains more CalciumCalcium	+190%
Contains more PotassiumPotassium	+811.4%
Contains more IronIron	+20%
Contains more CopperCopper	+87%
Contains more ZincZinc	+18.4%
Contains more PhosphorusPhosphorus	+114%

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.

Rice

Refried beans

Contains more Vitamin B1Vitamin B1	+114.5%
Contains more Vitamin B3Vitamin B3	+302.2%
Contains more Vitamin B5Vitamin B5	+106.3%
Contains more FolateFolate	+427.3%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+125%
Contains more Vitamin B2Vitamin B2	+507.7%
Contains more Vitamin B6Vitamin B6	+10.8%
Contains more Vitamin KVitamin K	+∞%
Contains more CholineCholine	+909.5%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Histidine	0.063mg	153mg	22%
Sodium	1mg	370mg	16%
Fiber	0.4g	3.7g	13%
Folate	58µg	11µg	12%
Manganese	0.472mg	0.289mg	8%
Potassium	35mg	319mg	8%
Vitamin B3	1.476mg	0.367mg	7%
Vitamin B1	0.163mg	0.076mg	7%
Phosphorus	43mg	92mg	7%
Copper	0.069mg	0.129mg	7%
Vitamin C	0mg	6mg	7%
Magnesium	12mg	35mg	5%
Carbs	28.17g	13.55g	5%
Vitamin B2	0.013mg	0.079mg	5%
Protein	2.69g	4.98g	5%
Vitamin B5	0.39mg	0.189mg	4%
Saturated fat	0.077g	0.631g	3%
Iron	1.2mg	1.44mg	3%
Choline	2.1mg	21.2mg	3%
Starch		7.43g	3%
Polyunsaturated fat	0.076g	0.543g	3%
Selenium	7.5µg	5.8µg	3%
Fats	0.28g	2.01g	3%
Vitamin K	0µg	2.1µg	2%
Calories	130kcal	90kcal	2%
Calcium	10mg	29mg	2%
Vitamin B6	0.093mg	0.103mg	1%
Zinc	0.49mg	0.58mg	1%
Monounsaturated fat	0.088g	0.601g	1%
Net carbs	27.77g	9.85g	N/A
Sugar	0.05g	0.54g	N/A
Vitamin E	0.04mg	0.09mg	0%
Trans fat		0.016g	N/A
Tryptophan	0.031mg	0.065mg	0%
Threonine	0.096mg	0.231mg	0%
Isoleucine	0.116mg	0.242mg	0%
Leucine	0.222mg	0.438mg	0%
Lysine	0.097mg	0.377mg	0%
Methionine	0.063mg	0.083mg	0%
Phenylalanine	0.144mg	0.297mg	0%
Valine	0.164mg	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