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Wafer vs. Refried beans — In-Depth Nutrition Comparison

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Significant differences between wafer and refried beans

  • Wafer has more copper, iron, manganese, vitamin B3, vitamin B2, vitamin B1, and folate; however, refried beans are richer in vitamin C.
  • Wafer covers your daily copper needs 37% more than refried beans.
  • Refried beans have 8 times less vitamin B3 than wafer. Wafer has 2.858mg of vitamin B3, while refried beans have 0.367mg.
  • Refried beans contain less saturated fat.
  • Wafer has a higher glycemic index. The glycemic index of wafer is 61, while the glycemic index of refried beans is 38.

Specific food types used in this comparison are Cookies, chocolate wafers and Refried beans, canned, traditional style (includes USDA commodity).

Infographic

Wafer 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.
Wafer
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 9.3% 19% 150% 154% 30% 57% 76% 91% 31%
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 +51.4%
Contains more IronIron +178.5%
Contains more CopperCopper +258.9%
Contains more ZincZinc +87.9%
Contains more PhosphorusPhosphorus +43.5%
Contains more ManganeseManganese +140.8%
Contains more PotassiumPotassium +51.9%
Contains less SodiumSodium -36.2%
~equal in Calcium ~29mg
~equal in Selenium ~5.8µg

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.
Wafer
9
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% 1% 14% 0% 51% 61% 54% 23% 12% 11% 6% 35% 7.8%
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 +700%
Contains more Vitamin B1Vitamin B1 +167.1%
Contains more Vitamin B2Vitamin B2 +236.7%
Contains more Vitamin B3Vitamin B3 +678.7%
Contains more Vitamin B5Vitamin B5 +101.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +14.3%
Contains more FolateFolate +327.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +102%
Contains more CholineCholine +48.3%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
4
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 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 +32.5%
Contains more FatsFats +606.5%
Contains more CarbsCarbs +436.5%
Contains more OtherOther +17%
Contains more WaterWater +1627.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wafer
2
32% 37% 31%
Saturated fat: Sat. Fat 4.241 g
Monounsaturated fat: Mono. Fat 4.865 g
Polyunsaturated fat: Poly. Fat 4.153 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 +709.5%
Contains more Poly. FatPolyunsaturated fat +664.8%
Contains less Sat. FatSaturated fat -85.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wafer Refried beans DV% diff.
Copper 0.463mg 0.129mg 37%
Iron 4.01mg 1.44mg 32%
Polyunsaturated fat 4.153g 0.543g 24%
Histidine 0.128mg 153mg 22%
Carbs 72.7g 13.55g 20%
Fats 14.2g 2.01g 19%
Manganese 0.696mg 0.289mg 18%
Calories 433kcal 90kcal 17%
Saturated fat 4.241g 0.631g 16%
Vitamin B3 2.858mg 0.367mg 16%
Vitamin B2 0.266mg 0.079mg 14%
Monounsaturated fat 4.865g 0.601g 11%
Vitamin B1 0.203mg 0.076mg 11%
Folate 47µg 11µg 9%
Sodium 580mg 370mg 9%
Vitamin C 0mg 6mg 7%
Phosphorus 132mg 92mg 6%
Zinc 1.09mg 0.58mg 5%
Vitamin B12 0.09µg 0µg 4%
Vitamin B6 0.051mg 0.103mg 4%
Vitamin B5 0.381mg 0.189mg 4%
Vitamin E 0.72mg 0.09mg 4%
Magnesium 53mg 35mg 4%
Caffeine 10mg 0mg 3%
Potassium 210mg 319mg 3%
Starch 7.43g 3%
Protein 6.6g 4.98g 3%
Fiber 3.4g 3.7g 1%
Choline 14.3mg 21.2mg 1%
Cholesterol 2mg 0mg 1%
Net carbs 69.3g 9.85g N/A
Calcium 31mg 29mg 0%
Sugar 37.43g 0.54g N/A
Vitamin A 3µg 0µg 0%
Selenium 5.7µg 5.8µg 0%
Vitamin K 2.4µg 2.1µg 0%
Trans fat 0.016g N/A
Tryptophan 0.096mg 0.065mg 0%
Threonine 0.22mg 0.231mg 0%
Isoleucine 0.261mg 0.242mg 0%
Leucine 0.447mg 0.438mg 0%
Lysine 0.281mg 0.377mg 0%
Methionine 0.105mg 0.083mg 0%
Phenylalanine 0.308mg 0.297mg 0%
Valine 0.323mg 0.287mg 0%
Omega-3 - EPA 0.003g 0g N/A
Omega-3 - DHA 0.002g 0g N/A
Omega-3 - ALA 0.169g 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
Wafer 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
21%
Wafer
10%
Refried beans
Minerals Daily Need Coverage Score
65%
Wafer
33%
Refried beans

Comparison summary

Which food is richer in minerals?
Wafer
Wafer is relatively richer in minerals
Which food is richer in vitamins?
Wafer
Wafer is relatively richer in vitamins
Which food is lower in Cholesterol?
Refried beans
Refried beans is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Refried beans
Refried beans is lower in Sugar (difference - 36.89g)
Which food contains less Sodium?
Refried beans
Refried beans contains less Sodium (difference - 210mg)
Which food is lower in Saturated fat?
Refried beans
Refried beans is lower in Saturated fat (difference - 3.61g)
Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 23)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/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.