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  6. Walnut oil vs. Refried beans

Walnut oil vs. Refried beans — In-Depth Nutrition Comparison

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Differences between Walnut oil and Refried beans

  • Walnut oil has more Vitamin K, while Refried beans has more Iron, Fiber, Copper, Phosphorus, Selenium, Potassium, and Magnesium.
  • Walnut oil's daily need coverage for Saturated Fat is 42% higher.
  • Refried beans contain 7 times less Vitamin K than Walnut oil. Walnut oil contains 15µg of Vitamin K, while Refried beans contain 2.1µg.
  • The amount of Saturated Fat in Refried beans are lower.

The food types used in this comparison are Oil, walnut and Refried beans, canned, traditional style (includes USDA commodity).

Infographic

Walnut oil 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.
Walnut oil
Walnut oil
1
:
9
Refried beans
Refried beans
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%
Walnut oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Refried beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 54% 25% 40% 29% 49% 16% 43% 38% 32%
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%

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.
Walnut oil
Walnut oil
2
:
7
Refried beans
Refried beans
Contains more Vitamin E +344.4%
Contains more Vitamin K +614.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Walnut oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 0% 0% 0% 0% 0% 0% 0% 0% 38%
Refried beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 20% 19% 19% 7% 12% 24% 9% 0% 6%
Contains more Vitamin E +344.4%
Contains more Vitamin K +614.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut oil
Walnut oil
1
:
4
Refried beans
Refried beans
Contains more Fats +4875.1%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Walnut oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Refried beans
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 Fats +4875.1%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut oil
Walnut oil
2
:
1
Refried beans
Refried beans
Contains more Monounsaturated Fat +3693.7%
Contains more Polyunsaturated fat +11557.5%
Contains less Saturated Fat -93.1%
Walnut oil
10% 24% 66%
Saturated Fat: 9.1 g
Monounsaturated Fat: 22.8 g
Polyunsaturated fat: 63.3 g
Refried beans
36% 34% 31%
Saturated Fat: 0.631 g
Monounsaturated Fat: 0.601 g
Polyunsaturated fat: 0.543 g
Contains more Monounsaturated Fat +3693.7%
Contains more Polyunsaturated fat +11557.5%
Contains less Saturated Fat -93.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Walnut oil Refried beans Opinion
Net carbs 0g 9.85g Refried beans
Protein 0g 4.98g Refried beans
Fats 100g 2.01g Walnut oil
Carbs 0g 13.55g Refried beans
Calories 884kcal 90kcal Walnut oil
Starch 7.43g Refried beans
Sugar 0g 0.54g Walnut oil
Fiber 0g 3.7g Refried beans
Calcium 0mg 29mg Refried beans
Iron 0mg 1.44mg Refried beans
Magnesium 0mg 35mg Refried beans
Phosphorus 0mg 92mg Refried beans
Potassium 0mg 319mg Refried beans
Sodium 0mg 370mg Walnut oil
Zinc 0mg 0.58mg Refried beans
Copper 0mg 0.129mg Refried beans
Manganese 0.289mg Refried beans
Selenium 0µg 5.8µg Refried beans
Vitamin E 0.4mg 0.09mg Walnut oil
Vitamin C 0mg 6mg Refried beans
Vitamin B1 0mg 0.076mg Refried beans
Vitamin B2 0mg 0.079mg Refried beans
Vitamin B3 0mg 0.367mg Refried beans
Vitamin B5 0mg 0.189mg Refried beans
Vitamin B6 0mg 0.103mg Refried beans
Folate 0µg 11µg Refried beans
Vitamin K 15µg 2.1µg Walnut oil
Tryptophan 0mg 0.065mg Refried beans
Threonine 0mg 0.231mg Refried beans
Isoleucine 0mg 0.242mg Refried beans
Leucine 0mg 0.438mg Refried beans
Lysine 0mg 0.377mg Refried beans
Methionine 0mg 0.083mg Refried beans
Phenylalanine 0mg 0.297mg Refried beans
Valine 0mg 0.287mg Refried beans
Histidine 0mg 153mg Refried beans
Trans Fat 0.016g Walnut oil
Saturated Fat 9.1g 0.631g Refried beans
Monounsaturated Fat 22.8g 0.601g Walnut oil
Polyunsaturated fat 63.3g 0.543g Walnut oil
Omega-6 - Eicosadienoic acid 0.008g Refried beans
Omega-6 - Linoleic acid 0.36g Refried beans
Omega-3 - ALA 0.169g Refried beans
Omega-3 - Eicosatrienoic acid 0.001g Refried beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut oil Refried beans
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
4%
Walnut oil
10%
Refried beans
Minerals Daily Need Coverage Score
0%
Walnut oil
33%
Refried beans

Comparison summary

Which food is lower in Sugar?
Walnut oil
Walnut oil is lower in Sugar (difference - 0.54g)
Which food contains less Sodium?
Walnut oil
Walnut oil contains less Sodium (difference - 370mg)
Which food is lower in glycemic index?
Walnut oil
Walnut oil is lower in glycemic index (difference - 38)
Which food is lower in Saturated Fat?
Refried beans
Refried beans is lower in Saturated Fat (difference - 8.469g)
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)
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. Walnut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171030/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.