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Spaghetti vs. Refried beans — In-Depth Nutrition Comparison

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The main differences between spaghetti and refried beans

  • Spaghetti has more selenium; however, refried beans have more iron, potassium, fiber, and vitamin C.
  • Daily need coverage for selenium for spaghetti is 37% higher.
  • Spaghetti is lower in sodium.
  • Spaghetti has a higher glycemic index than refried beans.

Food types used in this article are Pasta, cooked, unenriched, without added salt and Refried beans, canned, traditional style (includes USDA commodity).

Infographic

Spaghetti 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 13% 2.1% 3.9% 19% 33% 14% 25% 0.13% 42% 144%
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 less SodiumSodium -99.7%
Contains more ManganeseManganese +11.4%
Contains more SeleniumSelenium +355.2%
Contains more MagnesiumMagnesium +94.4%
Contains more CalciumCalcium +314.3%
Contains more PotassiumPotassium +625%
Contains more IronIron +188%
Contains more CopperCopper +29%
Contains more ZincZinc +13.7%
Contains more PhosphorusPhosphorus +58.6%

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% 0% 1.2% 0% 5% 4.6% 7.5% 6.7% 11% 0% 0% 5.3% 3.5%
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 +∞%
Contains more Vitamin EVitamin E +50%
Contains more Vitamin B1Vitamin B1 +280%
Contains more Vitamin B2Vitamin B2 +295%
Contains more Vitamin B5Vitamin B5 +68.8%
Contains more Vitamin B6Vitamin B6 +110.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +57.1%
Contains more CholineCholine +231.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.367mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 31% 62%
Protein: 5.8 g
Fats: 0.93 g
Carbs: 30.86 g
Water: 62.13 g
Other: 0.28 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 +16.5%
Contains more CarbsCarbs +127.7%
Contains more FatsFats +116.1%
Contains more WaterWater +25.1%
Contains more OtherOther +510.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 21% 52%
Saturated fat: Sat. Fat 0.176 g
Monounsaturated fat: Mono. Fat 0.131 g
Polyunsaturated fat: Poly. Fat 0.326 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 less Sat. FatSaturated fat -72.1%
Contains more Mono. FatMonounsaturated fat +358.8%
Contains more Poly. FatPolyunsaturated fat +66.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
98%
Starch: 26.01 g
Sucrose: 0.09 g
Glucose: 0.04 g
Fructose: 0.03 g
Lactose: 0 g
Maltose: 0.4 g
Galactose: 0 g
93% 7%
Starch: 7.43 g
Sucrose: 0.54 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +250.1%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +500%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spaghetti Refried beans DV% diff.
Selenium 26.4µg 5.8µg 37%
Histidine 0.132mg 153mg 22%
Sodium 1mg 370mg 16%
Iron 0.5mg 1.44mg 12%
Starch 26.01g 7.43g 8%
Potassium 44mg 319mg 8%
Fiber 1.8g 3.7g 8%
Vitamin C 0mg 6mg 7%
Carbs 30.86g 13.55g 6%
Vitamin B2 0.02mg 0.079mg 5%
Vitamin B1 0.02mg 0.076mg 5%
Phosphorus 58mg 92mg 5%
Magnesium 18mg 35mg 4%
Vitamin B6 0.049mg 0.103mg 4%
Calories 158kcal 90kcal 3%
Copper 0.1mg 0.129mg 3%
Choline 6.4mg 21.2mg 3%
Protein 5.8g 4.98g 2%
Saturated fat 0.176g 0.631g 2%
Vitamin K 0µg 2.1µg 2%
Vitamin B5 0.112mg 0.189mg 2%
Fats 0.93g 2.01g 2%
Calcium 7mg 29mg 2%
Manganese 0.322mg 0.289mg 1%
Zinc 0.51mg 0.58mg 1%
Folate 7µg 11µg 1%
Monounsaturated fat 0.131g 0.601g 1%
Polyunsaturated fat 0.326g 0.543g 1%
Net carbs 29.06g 9.85g N/A
Sugar 0.56g 0.54g N/A
Vitamin E 0.06mg 0.09mg 0%
Vitamin B3 0.4mg 0.367mg 0%
Trans fat 0g 0.016g N/A
Tryptophan 0.083mg 0.065mg 0%
Threonine 0.206mg 0.231mg 0%
Isoleucine 0.228mg 0.242mg 0%
Leucine 0.44mg 0.438mg 0%
Lysine 0.133mg 0.377mg 0%
Methionine 0.065mg 0.083mg 0%
Phenylalanine 0.297mg 0.297mg 0%
Valine 0.262mg 0.287mg 0%
Fructose 0.03g 0g 0%
Omega-3 - ALA 0.024g 0.169g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0g 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
Spaghetti 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
3%
Spaghetti
10%
Refried beans
Minerals Daily Need Coverage Score
30%
Spaghetti
33%
Refried beans

Comparison summary

Which food contains less Sodium?
Spaghetti
Spaghetti contains less Sodium (difference - 369mg)
Which food is lower in Saturated fat?
Spaghetti
Spaghetti is lower in Saturated fat (difference - 0.455g)
Which food is lower in Sugar?
Refried beans
Refried beans is lower in Sugar (difference - 0.02g)
Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 11)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $1.6)
Which food is richer in minerals?
Refried beans
Refried beans is relatively richer in minerals
Which food is richer in vitamins?
Refried beans
Refried beans is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Spaghetti - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168928/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.