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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.

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

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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 6% 4% 10% 0% 155% 40% 166% 0% 0% 0% 0% 37%
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 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 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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seed 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 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.

All nutrients comparison - raw data values

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