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Saffron vs. Refried beans — In-Depth Nutrition Comparison

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Significant differences between saffron and refried beans

  • The amount of manganese, iron, vitamin C, vitamin B6, magnesium, potassium, phosphorus, copper, folate, and vitamin B2 in saffron is higher than in refried beans.
  • Saffron covers your daily manganese needs 1223% more than refried beans.
  • Refried beans have 13 times less vitamin C than saffron. Saffron has 80.8mg of vitamin C, while refried beans have 6mg.
  • Saffron has a higher glycemic index. The glycemic index of saffron is 70, while the glycemic index of refried beans is 38.

Specific food types used in this comparison are Spices, saffron and Refried beans, canned, traditional style (includes USDA commodity).

Infographic

Saffron 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" 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 189% 33% 152% 416% 109% 30% 108% 19% 3705% 31%
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%
Contains more MagnesiumMagnesium +654.3%
Contains more CalciumCalcium +282.8%
Contains more PotassiumPotassium +440.4%
Contains more IronIron +670.8%
Contains more CopperCopper +154.3%
Contains more ZincZinc +87.9%
Contains more PhosphorusPhosphorus +173.9%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +9729.8%
~equal in Selenium ~5.8µg

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 269% 9% 0% 0% 29% 62% 27% 0% 233% 0% 0% 70% 0%
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%
Contains more Vitamin CVitamin C +1246.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +51.3%
Contains more Vitamin B2Vitamin B2 +238%
Contains more Vitamin B3Vitamin B3 +297.8%
Contains more Vitamin B6Vitamin B6 +880.6%
Contains more FolateFolate +745.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 6% 65% 12% 5%
Protein: 11.43 g
Fats: 5.85 g
Carbs: 65.37 g
Water: 11.9 g
Other: 5.45 g
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
Contains more ProteinProtein +129.5%
Contains more FatsFats +191%
Contains more CarbsCarbs +382.4%
Contains more OtherOther +218.7%
Contains more WaterWater +553.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 11% 51%
Saturated fat: Sat. Fat 1.586 g
Monounsaturated fat: Mono. Fat 0.429 g
Polyunsaturated fat: Poly. Fat 2.067 g
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
Contains more Poly. FatPolyunsaturated fat +280.7%
Contains less Sat. FatSaturated fat -60.2%
Contains more Mono. FatMonounsaturated fat +40.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Saffron Refried beans
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Saffron Refried beans DV% diff.
Manganese 28.408mg 0.289mg 1223%
Iron 11.1mg 1.44mg 121%
Vitamin C 80.8mg 6mg 83%
Vitamin B6 1.01mg 0.103mg 70%
Magnesium 264mg 35mg 55%
Potassium 1724mg 319mg 41%
Phosphorus 252mg 92mg 23%
Histidine 153mg 22%
Copper 0.328mg 0.129mg 22%
Folate 93µg 11µg 21%
Carbs 65.37g 13.55g 17%
Vitamin B2 0.267mg 0.079mg 14%
Protein 11.43g 4.98g 13%
Calories 310kcal 90kcal 11%
Sodium 148mg 370mg 10%
Polyunsaturated fat 2.067g 0.543g 10%
Calcium 111mg 29mg 8%
Vitamin B3 1.46mg 0.367mg 7%
Fats 5.85g 2.01g 6%
Zinc 1.09mg 0.58mg 5%
Choline 21.2mg 4%
Vitamin B5 0.189mg 4%
Saturated fat 1.586g 0.631g 4%
Vitamin B1 0.115mg 0.076mg 3%
Starch 7.43g 3%
Vitamin A 27µg 0µg 3%
Vitamin K 2.1µg 2%
Vitamin E 0.09mg 1%
Fiber 3.9g 3.7g 1%
Net carbs 61.47g 9.85g N/A
Sugar 0.54g N/A
Selenium 5.6µg 5.8µg 0%
Trans fat 0g 0.016g N/A
Monounsaturated fat 0.429g 0.601g 0%
Tryptophan 0.065mg 0%
Threonine 0.231mg 0%
Isoleucine 0.242mg 0%
Leucine 0.438mg 0%
Lysine 0.377mg 0%
Methionine 0.083mg 0%
Phenylalanine 0.297mg 0%
Valine 0.287mg 0%
Omega-3 - ALA 0.169g N/A
Omega-3 - DPA 0.006g 0g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Saffron Refried beans
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
54%
Saffron
10%
Refried beans
Minerals Daily Need Coverage Score
479%
Saffron
33%
Refried beans

Comparison summary

Which food is lower in Sugar?
Saffron
Saffron is lower in Sugar (difference - 0.54g)
Which food contains less Sodium?
Saffron
Saffron contains less Sodium (difference - 222mg)
Which food is richer in minerals?
Saffron
Saffron is relatively richer in minerals
Which food is lower in Saturated fat?
Refried beans
Refried beans is lower in Saturated fat (difference - 0.955g)
Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 32)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $2.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Saffron - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170934/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.