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Water vs. Refried beans — In-Depth Nutrition Comparison

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A recap on differences between water and refried beans

  • Water has less iron, fiber, phosphorus, manganese, copper, potassium, magnesium, and zinc.
  • Refried beans cover your daily iron needs 18% more than water.
  • Water has less sodium.
  • The glycemic index of refried beans is higher.

Food varieties used in this article are Beverages, water, tap, well and Refried beans, canned, traditional style (includes USDA commodity).

Infographic

Water 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.
Water
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0.71% 0.9% 0% 0% 5.3% 0.27% 0% 0.65% 0% 0%
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 -98.6%
Contains more MagnesiumMagnesium +3400%
Contains more CalciumCalcium +866.7%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +706.3%
Contains more ZincZinc +5700%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%

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.
Water
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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 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%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Water
1
100%
Protein: 0 g
Fats: 0 g
Carbs: 0 g
Water: 99.9 g
Other: 0.1 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 WaterWater +28.5%
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +∞%
Contains more OtherOther +1610%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Water Refried beans DV% diff.
Histidine 153mg 22%
Iron 0mg 1.44mg 18%
Sodium 5mg 370mg 16%
Fiber 0g 3.7g 15%
Copper 0.016mg 0.129mg 13%
Manganese 0mg 0.289mg 13%
Phosphorus 0mg 92mg 13%
Selenium 5.8µg 11%
Protein 0g 4.98g 10%
Potassium 0mg 319mg 9%
Vitamin B6 0.103mg 8%
Magnesium 1mg 35mg 8%
Vitamin C 6mg 7%
Vitamin B2 0.079mg 6%
Vitamin B1 0.076mg 6%
Calories 0kcal 90kcal 5%
Zinc 0.01mg 0.58mg 5%
Carbs 0g 13.55g 5%
Choline 21.2mg 4%
Polyunsaturated fat 0.543g 4%
Vitamin B5 0.189mg 4%
Starch 7.43g 3%
Calcium 3mg 29mg 3%
Fats 0g 2.01g 3%
Saturated fat 0.631g 3%
Folate 11µg 3%
Monounsaturated fat 0.601g 2%
Vitamin B3 0.367mg 2%
Vitamin K 2.1µg 2%
Vitamin E 0.09mg 1%
Net carbs 0g 9.85g N/A
Sugar 0.54g N/A
Trans fat 0g 0.016g N/A
Tryptophan 0.065mg 0%
Threonine 0.231mg 0%
Isoleucine 0.242mg 0%
Leucine 0.438mg 0%
Lysine 0.377mg 0%
Methionine 0.083mg 0%
Phenylalanine 0.297mg 0%
Valine 0.287mg 0%
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
Water 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
0%
Water
10%
Refried beans
Minerals Daily Need Coverage Score
1%
Water
33%
Refried beans

Comparison summary

Which food is lower in Cholesterol?
Water
Water is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Water
Water is lower in Sugar (difference - 0.54g)
Which food contains less Sodium?
Water
Water contains less Sodium (difference - 365mg)
Which food is lower in Saturated fat?
Water
Water is lower in Saturated fat (difference - 0.631g)
Which food is lower in glycemic index?
Water
Water is lower in glycemic index (difference - 38)
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 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. Water - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175096/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.