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Seed vs Refried beans - In-Depth Nutrition Comparison

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How are Seed and Refried beans different?

  • Seed has more Fiber, Phosphorus, Manganese, Selenium, Copper, Iron, Magnesium, Calcium, Vitamin B3, and Vitamin B1 than Refried beans.
  • Daily need coverage for Fiber from Seed is 123% higher.
  • Seed contains 24 times more Vitamin B3 than Refried beans. While Seed contains 8.83mg of Vitamin B3, Refried beans contain only 0.367mg.

Seeds, chia seeds, dried and Refried beans, canned, traditional style (includes USDA commodity) are the varieties used in this article.

Infographic

Seed 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
Contains more Calcium +2075.9%
Contains more Iron +436.1%
Contains more Magnesium +857.1%
Contains more Phosphorus +834.8%
Contains more Potassium +27.6%
Contains less Sodium -95.7%
Contains more Zinc +689.7%
Contains more Copper +616.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 190% 290% 240% 369% 36% 3% 125% 308%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 54% 25% 40% 29% 49% 16% 43%
Contains more Calcium +2075.9%
Contains more Iron +436.1%
Contains more Magnesium +857.1%
Contains more Phosphorus +834.8%
Contains more Potassium +27.6%
Contains less Sodium -95.7%
Contains more Zinc +689.7%
Contains more Copper +616.3%

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
Seed
6
:
Contains more Vitamin A +∞%
Contains more Vitamin E +455.6%
Contains more Vitamin B1 +715.8%
Contains more Vitamin B2 +115.2%
Contains more Vitamin B3 +2306%
Contains more Folate +345.5%
Contains more Vitamin C +275%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 20% 19% 19% 7% 12% 24% 9% 0% 6%
Contains more Vitamin A +∞%
Contains more Vitamin E +455.6%
Contains more Vitamin B1 +715.8%
Contains more Vitamin B2 +115.2%
Contains more Vitamin B3 +2306%
Contains more Folate +345.5%
Contains more Vitamin C +275%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Seed Refried beans Opinion
Net carbs 7.72g 9.85g Refried beans
Protein 16.54g 4.98g Seed
Fats 30.74g 2.01g Seed
Carbs 42.12g 13.55g Seed
Calories 486kcal 90kcal Seed
Starch g 7.43g Refried beans
Fructose g 0g Refried beans
Sugar g 0.54g Seed
Fiber 34.4g 3.7g Seed
Calcium 631mg 29mg Seed
Iron 7.72mg 1.44mg Seed
Magnesium 335mg 35mg Seed
Phosphorus 860mg 92mg Seed
Potassium 407mg 319mg Seed
Sodium 16mg 370mg Seed
Zinc 4.58mg 0.58mg Seed
Copper 0.924mg 0.129mg Seed
Vitamin A 54IU 0IU Seed
Vitamin E 0.5mg 0.09mg Seed
Vitamin D IU 0IU Refried beans
Vitamin D µg 0µg Refried beans
Vitamin C 1.6mg 6mg Refried beans
Vitamin B1 0.62mg 0.076mg Seed
Vitamin B2 0.17mg 0.079mg Seed
Vitamin B3 8.83mg 0.367mg Seed
Vitamin B5 mg 0.189mg Refried beans
Vitamin B6 mg 0.103mg Refried beans
Folate 49µg 11µg Seed
Vitamin B12 0µg 0µg
Vitamin K µg 2.1µg Refried beans
Tryptophan 0.436mg 0.065mg Seed
Threonine 0.709mg 0.231mg Seed
Isoleucine 0.801mg 0.242mg Seed
Leucine 1.371mg 0.438mg Seed
Lysine 0.97mg 0.377mg Seed
Methionine 0.588mg 0.083mg Seed
Phenylalanine 1.016mg 0.297mg Seed
Valine 0.95mg 0.287mg Seed
Histidine 0.531mg 153mg Refried beans
Cholesterol 0mg 0mg
Trans Fat 0.14g 0.016g Refried beans
Saturated Fat 3.33g 0.631g Refried beans
Monounsaturated Fat 2.309g 0.601g Seed
Polyunsaturated fat 23.665g 0.543g Seed

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
35
Seed
10
Refried beans
Mineral Summary Score
195
Seed
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 food.
Protein
99%
Seed
30%
Refried beans
Carbohydrates
42%
Seed
14%
Refried beans
Fats
142%
Seed
9%
Refried beans

Comparison summary

Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 0.54g)
Which food contains less Sodium?
Seed
Seed contains less Sodium (difference - 354mg)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 23)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food is lower in Saturated Fat?
Refried beans
Refried beans is lower in Saturated Fat (difference - 2.699g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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

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

  1. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.