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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, Copper and Vitamin C.
  • Refried beans covers your daily need of 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, white, long-grain, regular, enriched, cooked and Refried beans, canned, traditional style (includes USDA commodity) types were used in this article.

Infographic

Rice vs Refried 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Rice
1
:
Contains less Sodium -99.7%
Contains more Iron +20%
Contains more Calcium +190%
Contains more Potassium +811.4%
Contains more Magnesium +191.7%
Contains more Copper +87%
Contains more Zinc +18.4%
Contains more Phosphorus +114%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 45% 3% 4% 9% 24% 14% 19% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 54% 9% 29% 25% 43% 16% 40% 49%
Contains less Sodium -99.7%
Contains more Iron +20%
Contains more Calcium +190%
Contains more Potassium +811.4%
Contains more Magnesium +191.7%
Contains more Copper +87%
Contains more Zinc +18.4%
Contains more Phosphorus +114%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Rice
4
:
Contains more Vitamin B1 +114.5%
Contains more Vitamin B3 +302.2%
Contains more Vitamin B5 +106.3%
Contains more Folate +427.3%
Contains more Vitamin C +∞%
Contains more Vitamin E +125%
Contains more Vitamin B2 +507.7%
Contains more Vitamin B6 +10.8%
Contains more Vitamin K +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 1% 0% 41% 3% 28% 24% 22% 0% 0% 44%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 20% 0% 2% 0% 19% 19% 7% 12% 24% 0% 6% 9%
Contains more Vitamin B1 +114.5%
Contains more Vitamin B3 +302.2%
Contains more Vitamin B5 +106.3%
Contains more Folate +427.3%
Contains more Vitamin C +∞%
Contains more Vitamin E +125%
Contains more Vitamin B2 +507.7%
Contains more Vitamin B6 +10.8%
Contains more Vitamin K +∞%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
13
Rice
10
Refried beans
Mineral Summary Score
14
Rice
33
Refried beans

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
16%
Rice
30%
Refried beans
Carbohydrates
28%
Rice
14%
Refried beans
Fats
1%
Rice
9%
Refried beans

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Rice Refried beans
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Rice Refried beans
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Rice
Rice contains less Sugars (difference - 0.49g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 369mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.554g)
Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 22)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $1)
Which food is richer in minerals?
Refried beans
Refried beans is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Rice Refried beans Opinion
Calories 130 90 Rice
Protein 2.69 4.98 Refried beans
Fats 0.28 2.01 Refried beans
Vitamin C 0 6 Refried beans
Carbs 28.17 13.55 Rice
Cholesterol 0 0
Vitamin D 0 0
Iron 1.2 1.44 Refried beans
Calcium 10 29 Refried beans
Potassium 35 319 Refried beans
Magnesium 12 35 Refried beans
Sugars 0.05 0.54 Rice
Fiber 0.4 3.7 Refried beans
Copper 0.069 0.129 Refried beans
Zinc 0.49 0.58 Refried beans
Starch 7.43 Refried beans
Phosphorus 43 92 Refried beans
Sodium 1 370 Rice
Vitamin A 0 0
Vitamin E 0.04 0.09 Refried beans
Vitamin D 0 0
Vitamin B1 0.163 0.076 Rice
Vitamin B2 0.013 0.079 Refried beans
Vitamin B3 1.476 0.367 Rice
Vitamin B5 0.39 0.189 Rice
Vitamin B6 0.093 0.103 Refried beans
Vitamin B12 0 0
Vitamin K 0 2.1 Refried beans
Folate 58 11 Rice
Trans Fat 0.016 Rice
Saturated Fat 0.077 0.631 Rice
Monounsaturated Fat 0.088 0.601 Refried beans
Polyunsaturated fat 0.076 0.543 Refried beans
Tryptophan 0.031 0.065 Refried beans
Threonine 0.096 0.231 Refried beans
Isoleucine 0.116 0.242 Refried beans
Leucine 0.222 0.438 Refried beans
Lysine 0.097 0.377 Refried beans
Methionine 0.063 0.083 Refried beans
Phenylalanine 0.144 0.297 Refried beans
Valine 0.164 0.287 Refried beans
Histidine 0.063 153 Refried beans
Fructose 0 Refried beans

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/nutrients
  2. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.