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  6. Surimi vs. Refried beans

Surimi vs. Refried beans — In-Depth Nutrition Comparison

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Important differences between surimi and refried beans

  • Surimi has more vitamin B12, selenium, and phosphorus; however, refried beans have more fiber, iron, manganese, copper, and vitamin C.
  • Surimi's daily need coverage for vitamin B12 is 67% more.
  • Surimi has a higher glycemic index than refried beans.

The food varieties used in the comparison are Fish, surimi and Refried beans, canned, traditional style (includes USDA commodity).

Infographic

Surimi 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.
Surimi
Surimi
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 2.7% 9.9% 9.8% 11% 9% 121% 19% 1.4% 153%
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 +22.9%
Contains more PhosphorusPhosphorus +206.5%
Contains less SodiumSodium -61.4%
Contains more SeleniumSelenium +384.5%
Contains more CalciumCalcium +222.2%
Contains more PotassiumPotassium +184.8%
Contains more IronIron +453.8%
Contains more CopperCopper +303.1%
Contains more ZincZinc +75.8%
Contains more ManganeseManganese +2527.3%

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.
Surimi
Surimi
3
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% 6.7% 13% 0% 5% 4.8% 4.1% 4.2% 6.9% 200% 0.25% 1.5% 0%
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 +600%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +280%
Contains more Vitamin B2Vitamin B2 +276.2%
Contains more Vitamin B3Vitamin B3 +66.8%
Contains more Vitamin B5Vitamin B5 +170%
Contains more Vitamin B6Vitamin B6 +243.3%
Contains more Vitamin KVitamin K +2000%
Contains more FolateFolate +450%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Surimi
Surimi
1
15% 7% 76%
Protein: 15.18 g
Fats: 0.9 g
Carbs: 6.85 g
Water: 76.34 g
Other: 0.73 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 +204.8%
Contains more FatsFats +123.3%
Contains more CarbsCarbs +97.8%
Contains more OtherOther +134.2%
~equal in Water ~77.75g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Surimi
Surimi
1
24% 19% 57%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.149 g
Polyunsaturated fat: Poly. Fat 0.443 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 -69.7%
Contains more Mono. FatMonounsaturated fat +303.4%
Contains more Poly. FatPolyunsaturated fat +22.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Surimi Refried beans DV% diff.
Vitamin B12 1.6µg 0µg 67%
Selenium 28.1µg 5.8µg 41%
Phosphorus 282mg 92mg 27%
Histidine 0.35mg 153mg 22%
Protein 15.18g 4.98g 20%
Iron 0.26mg 1.44mg 15%
Fiber 0g 3.7g 15%
Manganese 0.011mg 0.289mg 12%
Copper 0.032mg 0.129mg 11%
Cholesterol 30mg 0mg 10%
Sodium 143mg 370mg 10%
Vitamin C 0mg 6mg 7%
Vitamin B6 0.03mg 0.103mg 6%
Potassium 112mg 319mg 6%
Vitamin B1 0.02mg 0.076mg 5%
Vitamin B2 0.021mg 0.079mg 4%
Vitamin E 0.63mg 0.09mg 4%
Choline 21.2mg 4%
Starch 7.43g 3%
Vitamin A 20µg 0µg 2%
Saturated fat 0.191g 0.631g 2%
Zinc 0.33mg 0.58mg 2%
Calcium 9mg 29mg 2%
Magnesium 43mg 35mg 2%
Carbs 6.85g 13.55g 2%
Fats 0.9g 2.01g 2%
Vitamin K 0.1µg 2.1µg 2%
Folate 2µg 11µg 2%
Vitamin B5 0.07mg 0.189mg 2%
Polyunsaturated fat 0.443g 0.543g 1%
Vitamin B3 0.22mg 0.367mg 1%
Monounsaturated fat 0.149g 0.601g 1%
Calories 99kcal 90kcal 0%
Net carbs 6.85g 9.85g N/A
Sugar 0g 0.54g N/A
Trans fat 0.016g N/A
Tryptophan 0.092mg 0.065mg 0%
Threonine 0.734mg 0.231mg 0%
Isoleucine 0.709mg 0.242mg 0%
Leucine 1.202mg 0.438mg 0%
Lysine 1.387mg 0.377mg 0%
Methionine 0.515mg 0.083mg 0%
Phenylalanine 0.595mg 0.297mg 0%
Valine 0.77mg 0.287mg 0%
Omega-3 - EPA 0.157g 0g N/A
Omega-3 - DHA 0.241g 0g N/A
Omega-3 - ALA 0.169g N/A
Omega-3 - DPA 0.014g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Surimi 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
19%
Surimi
10%
Refried beans
Minerals Daily Need Coverage Score
37%
Surimi
33%
Refried beans

Comparison summary

Which food is lower in Sugar?
Surimi
Surimi is lower in Sugar (difference - 0.54g)
Which food contains less Sodium?
Surimi
Surimi contains less Sodium (difference - 227mg)
Which food is lower in Saturated fat?
Surimi
Surimi is lower in Saturated fat (difference - 0.44g)
Which food is lower in Cholesterol?
Refried beans
Refried beans is lower in Cholesterol (difference - 30mg)
Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 12)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $4)
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

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. Surimi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173702/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.