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  6. Shark raw vs. Refried beans

Shark raw vs. Refried beans — In-Depth Nutrition Comparison

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How are shark raw and refried beans different?

  • Shark raw is richer in vitamin B12, selenium, vitamin B6, phosphorus, and vitamin B3, while refried beans are higher in fiber, manganese, and copper.
  • Shark raw covers your daily need for vitamin B12, 62% more than refried beans.
  • Refried beans have a higher glycemic index (38) than shark raw (0).

Fish, shark, mixed species, raw and Refried beans, canned, traditional style (includes USDA commodity) types were used in this article.

Infographic

Shark raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 35% 10% 14% 32% 11% 12% 90% 10% 2% 199%
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 +40%
Contains more CalciumCalcium +17.2%
Contains more PhosphorusPhosphorus +128.3%
Contains less SodiumSodium -78.6%
Contains more SeleniumSelenium +529.3%
Contains more PotassiumPotassium +99.4%
Contains more IronIron +71.4%
Contains more CopperCopper +290.9%
Contains more ZincZinc +34.9%
Contains more ManganeseManganese +1826.7%

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.
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 0% 23% 20% 9% 11% 14% 55% 42% 92% 186% 0.25% 2.3% 35%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +1011.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +700.5%
Contains more Vitamin B5Vitamin B5 +267.7%
Contains more Vitamin B6Vitamin B6 +288.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +206.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +81%
Contains more Vitamin B2Vitamin B2 +27.4%
Contains more Vitamin KVitamin K +2000%
Contains more FolateFolate +266.7%

All nutrients comparison - raw data values

Nutrient Shark raw Refried beans DV% diff.
Vitamin B12 1.49µg 0µg 62%
Selenium 36.5µg 5.8µg 56%
Protein 20.98g 4.98g 32%
Vitamin B6 0.4mg 0.103mg 23%
Histidine 0.618mg 153mg 22%
Phosphorus 210mg 92mg 17%
Cholesterol 51mg 0mg 17%
Vitamin B3 2.938mg 0.367mg 16%
Fiber 0g 3.7g 15%
Sodium 79mg 370mg 13%
Manganese 0.015mg 0.289mg 12%
Copper 0.033mg 0.129mg 11%
Vitamin B5 0.695mg 0.189mg 10%
Choline 65mg 21.2mg 8%
Vitamin A 70µg 0µg 8%
Iron 0.84mg 1.44mg 8%
Vitamin C 0mg 6mg 7%
Vitamin E 1mg 0.09mg 6%
Carbs 0g 13.55g 5%
Potassium 160mg 319mg 5%
Fats 4.51g 2.01g 4%
Polyunsaturated fat 1.195g 0.543g 4%
Vitamin B1 0.042mg 0.076mg 3%
Monounsaturated fat 1.808g 0.601g 3%
Vitamin D 0.6µg 0µg 3%
Starch 7.43g 3%
Vitamin D 24IU 0IU 3%
Magnesium 49mg 35mg 3%
Folate 3µg 11µg 2%
Calories 130kcal 90kcal 2%
Vitamin K 0.1µg 2.1µg 2%
Zinc 0.43mg 0.58mg 1%
Saturated fat 0.925g 0.631g 1%
Calcium 34mg 29mg 1%
Vitamin B2 0.062mg 0.079mg 1%
Net carbs 0g 9.85g N/A
Sugar 0g 0.54g N/A
Trans fat 0.016g N/A
Tryptophan 0.235mg 0.065mg 0%
Threonine 0.92mg 0.231mg 0%
Isoleucine 0.967mg 0.242mg 0%
Leucine 1.705mg 0.438mg 0%
Lysine 1.926mg 0.377mg 0%
Methionine 0.621mg 0.083mg 0%
Phenylalanine 0.819mg 0.297mg 0%
Valine 1.081mg 0.287mg 0%
Omega-3 - EPA 0.316g 0g N/A
Omega-3 - DHA 0.527g 0g N/A
Omega-3 - ALA 0.169g N/A
Omega-3 - DPA 0.109g 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 5% 74%
Protein: 20.98 g
Fats: 4.51 g
Carbs: 0 g
Water: 73.58 g
Other: 0.93 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 +321.3%
Contains more FatsFats +124.4%
Contains more CarbsCarbs +∞%
Contains more OtherOther +83.9%
~equal in Water ~77.75g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 46% 30%
Saturated fat: Sat. Fat 0.925 g
Monounsaturated fat: Mono. Fat 1.808 g
Polyunsaturated fat: Poly. Fat 1.195 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 Mono. FatMonounsaturated fat +200.8%
Contains more Poly. FatPolyunsaturated fat +120.1%
Contains less Sat. FatSaturated fat -31.8%

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. Shark raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173697/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.