Walnut vs. Refried beans — In-Depth Nutrition Comparison
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How are walnut and refried beans different?
- Walnut is higher than refried beans in copper, manganese, phosphorus, vitamin B6, magnesium, zinc, vitamin B1, folate, and iron.
- Walnut covers your daily need for copper, 162% more than refried beans.
- Walnut contains 12 times more manganese than refried beans. Walnut contains 3.414mg of manganese, while refried beans contain 0.289mg.
- Refried beans are lower in saturated fat.
- Refried beans have a higher glycemic index (38) than walnut (0).
Nuts, walnuts, english and Refried beans, canned, traditional style (includes USDA commodity) types were used in this article.
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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.
| Contains more MagnesiumMagnesium | +351.4% |
| Contains more CalciumCalcium | +237.9% |
| Contains more PotassiumPotassium | +38.2% |
| Contains more IronIron | +102.1% |
| Contains more CopperCopper | +1129.5% |
| Contains more ZincZinc | +432.8% |
| Contains more PhosphorusPhosphorus | +276.1% |
| Contains less SodiumSodium | -99.5% |
| Contains more ManganeseManganese | +1081.3% |
| Contains more SeleniumSelenium | +18.4% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +677.8% |
| Contains more Vitamin B1Vitamin B1 | +348.7% |
| Contains more Vitamin B2Vitamin B2 | +89.9% |
| Contains more Vitamin B3Vitamin B3 | +206.5% |
| Contains more Vitamin B5Vitamin B5 | +201.6% |
| Contains more Vitamin B6Vitamin B6 | +421.4% |
| Contains more Vitamin KVitamin K | +28.6% |
| Contains more FolateFolate | +790.9% |
| Contains more CholineCholine | +84.9% |
| Contains more Vitamin CVitamin C | +361.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
15.23 g
Fats:
65.21 g
Carbs:
13.71 g
Water:
4.07 g
Other:
1.78 g
Protein:
4.98 g
Fats:
2.01 g
Carbs:
13.55 g
Water:
77.75 g
Other:
1.71 g
| Contains more ProteinProtein | +205.8% |
| Contains more FatsFats | +3144.3% |
| Contains more WaterWater | +1810.3% |
~equal in
Carbs
~13.55g
~equal in
Other
~1.71g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
6.126 g
Monounsaturated fat:
Mono. Fat
8.933 g
Polyunsaturated fat:
Poly. Fat
47.174 g
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 | +1386.4% |
| Contains more Poly. FatPolyunsaturated fat | +8587.7% |
| Contains less Sat. FatSaturated fat | -89.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0.06 g
Sucrose:
2.43 g
Glucose:
0.08 g
Fructose:
0.09 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
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 SucroseSucrose | +350% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more StarchStarch | +12283.3% |
~equal in
Lactose
~0g
~equal in
Maltose
~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.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 47.174g | 0.543g | 311% |
| Copper | 1.586mg | 0.129mg | 162% |
| Manganese | 3.414mg | 0.289mg | 136% |
| Fats | 65.21g | 2.01g | 97% |
| Phosphorus | 346mg | 92mg | 36% |
| Vitamin B6 | 0.537mg | 0.103mg | 33% |
| Magnesium | 158mg | 35mg | 29% |
| Calories | 654kcal | 90kcal | 28% |
| Saturated fat | 6.126g | 0.631g | 25% |
| Zinc | 3.09mg | 0.58mg | 23% |
| Folate | 98µg | 11µg | 22% |
| Histidine | 0.391mg | 153mg | 22% |
| Vitamin B1 | 0.341mg | 0.076mg | 22% |
| Monounsaturated fat | 8.933g | 0.601g | 21% |
| Protein | 15.23g | 4.98g | 21% |
| Iron | 2.91mg | 1.44mg | 18% |
| Sodium | 2mg | 370mg | 16% |
| Fiber | 6.7g | 3.7g | 12% |
| Vitamin B5 | 0.57mg | 0.189mg | 8% |
| Calcium | 98mg | 29mg | 7% |
| Vitamin B2 | 0.15mg | 0.079mg | 5% |
| Vitamin B3 | 1.125mg | 0.367mg | 5% |
| Vitamin C | 1.3mg | 6mg | 5% |
| Potassium | 441mg | 319mg | 4% |
| Vitamin E | 0.7mg | 0.09mg | 4% |
| Starch | 0.06g | 7.43g | 3% |
| Choline | 39.2mg | 21.2mg | 3% |
| Selenium | 4.9µg | 5.8µg | 2% |
| Vitamin K | 2.7µg | 2.1µg | 1% |
| Carbs | 13.71g | 13.55g | 0% |
| Net carbs | 7.01g | 9.85g | N/A |
| Sugar | 2.61g | 0.54g | N/A |
| Vitamin A | 1µg | 0µg | 0% |
| Trans fat | 0.016g | N/A | |
| Tryptophan | 0.17mg | 0.065mg | 0% |
| Threonine | 0.596mg | 0.231mg | 0% |
| Isoleucine | 0.625mg | 0.242mg | 0% |
| Leucine | 1.17mg | 0.438mg | 0% |
| Lysine | 0.424mg | 0.377mg | 0% |
| Methionine | 0.236mg | 0.083mg | 0% |
| Phenylalanine | 0.711mg | 0.297mg | 0% |
| Valine | 0.753mg | 0.287mg | 0% |
| Fructose | 0.09g | 0g | 0% |
| Omega-3 - ALA | 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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
32%
10%
Minerals Daily Need Coverage Score
152%
33%
Comparison summary
Which food contains less Sodium?
Walnut contains less Sodium (difference - 368mg)
Which food is lower in glycemic index?
Walnut is lower in glycemic index (difference - 38)
Which food is richer in minerals?
Walnut is relatively richer in minerals
Which food is richer in vitamins?
Walnut is relatively richer in vitamins
Which food is lower in Sugar?
Refried beans is lower in Sugar (difference - 2.07g)
Which food is lower in Saturated fat?
Refried beans is lower in Saturated fat (difference - 5.495g)
Which food is cheaper?
Refried beans is cheaper (difference - $5)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)