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  6. Seed vs. Refried beans

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
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.
Seed
Seed
10
:
0
Refried beans
Refried beans
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%
Contains more Manganese +842.2%
Contains more Selenium +851.7%
Seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Refried beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 54% 25% 40% 29% 49% 16% 43% 38% 32%
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%
Contains more Manganese +842.2%
Contains more Selenium +851.7%

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.
Seed
Seed
6
:
5
Refried beans
Refried beans
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%
Seed
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%
Refried beans
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seed
Seed
4
:
1
Refried beans
Refried beans
Contains more Protein +232.1%
Contains more Fats +1429.4%
Contains more Carbs +210.8%
Contains more Other +180.7%
Contains more Water +1240.5%
Seed
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Refried beans
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 Protein +232.1%
Contains more Fats +1429.4%
Contains more Carbs +210.8%
Contains more Other +180.7%
Contains more Water +1240.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Seed
Seed
2
:
1
Refried beans
Refried beans
Contains more Monounsaturated Fat +284.2%
Contains more Polyunsaturated fat +4258.2%
Contains less Saturated Fat -81.1%
Seed
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
Refried beans
36% 34% 31%
Saturated Fat: 0.631 g
Monounsaturated Fat: 0.601 g
Polyunsaturated fat: 0.543 g
Contains more Monounsaturated Fat +284.2%
Contains more Polyunsaturated fat +4258.2%
Contains less Saturated Fat -81.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 7.43g Refried beans
Sugar 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
Manganese 2.723mg 0.289mg Seed
Selenium 55.2µg 5.8µg Seed
Vitamin A 54IU 0IU Seed
Vitamin E 0.5mg 0.09mg Seed
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 0.189mg Refried beans
Vitamin B6 0.103mg Refried beans
Folate 49µg 11µg Seed
Vitamin K 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
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
Omega-6 - Eicosadienoic acid 0.008g Refried beans
Omega-6 - Linoleic acid 5.835g 0.36g Seed
Omega-3 - ALA 17.83g 0.169g Seed
Omega-3 - Eicosatrienoic acid 0.001g Refried beans

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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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
35%
Seed
10%
Refried beans
Minerals Daily Need Coverage Score
221%
Seed
33%
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

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. 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.