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  6. Welsh onion vs. Refried beans

Welsh onion vs. Refried beans — In-Depth Nutrition Comparison

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What are the main differences between welsh onion and refried beans?

  • Welsh onion is richer in vitamin K, vitamin C, and vitamin A, yet refried beans are richer in selenium, manganese, copper, phosphorus, and fiber.
  • Welsh onion's daily need coverage for vitamin K is 159% higher.
  • Welsh onion contains less sodium.

We used Onions, welsh, raw and Refried beans, canned, traditional style (includes USDA commodity) types in this comparison.

Infographic

Welsh onion 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.4% 19% 46% 23% 14% 21% 2.2% 18% 3.3%
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 -95.4%
Contains more MagnesiumMagnesium +52.2%
Contains more CalciumCalcium +61.1%
Contains more PotassiumPotassium +50.5%
Contains more IronIron +18%
Contains more CopperCopper +84.3%
Contains more ZincZinc +11.5%
Contains more PhosphorusPhosphorus +87.8%
Contains more ManganeseManganese +110.9%
Contains more SeleniumSelenium +866.7%

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.
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 90% 0% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
Contains more Vitamin CVitamin C +350%
Contains more Vitamin EVitamin E +466.7%
Contains more Vitamin B2Vitamin B2 +13.9%
Contains more Vitamin KVitamin K +9109.5%
Contains more FolateFolate +45.5%
Contains more Vitamin B1Vitamin B1 +52%
Contains more Vitamin B5Vitamin B5 +11.8%
Contains more Vitamin B6Vitamin B6 +43.1%
Contains more CholineCholine +300%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.367mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Welsh onion Refried beans DV% diff.
Vitamin K 193.4µg 2.1µg 159%
Vitamin C 27mg 6mg 23%
Histidine 0.033mg 153mg 22%
Sodium 17mg 370mg 15%
Selenium 0.6µg 5.8µg 9%
Manganese 0.137mg 0.289mg 7%
Copper 0.07mg 0.129mg 7%
Phosphorus 49mg 92mg 6%
Protein 1.9g 4.98g 6%
Fiber 2.4g 3.7g 5%
Choline 5.3mg 21.2mg 3%
Polyunsaturated fat 0.156g 0.543g 3%
Vitamin E 0.51mg 0.09mg 3%
Calories 34kcal 90kcal 3%
Starch 7.43g 3%
Iron 1.22mg 1.44mg 3%
Potassium 212mg 319mg 3%
Magnesium 23mg 35mg 3%
Saturated fat 0.067g 0.631g 3%
Vitamin B1 0.05mg 0.076mg 2%
Vitamin B6 0.072mg 0.103mg 2%
Carbs 6.5g 13.55g 2%
Fats 0.4g 2.01g 2%
Monounsaturated fat 0.056g 0.601g 1%
Zinc 0.52mg 0.58mg 1%
Vitamin B2 0.09mg 0.079mg 1%
Calcium 18mg 29mg 1%
Folate 16µg 11µg 1%
Net carbs 4.1g 9.85g N/A
Sugar 2.18g 0.54g N/A
Vitamin B3 0.4mg 0.367mg 0%
Vitamin B5 0.169mg 0.189mg 0%
Trans fat 0g 0.016g N/A
Tryptophan 0.021mg 0.065mg 0%
Threonine 0.074mg 0.231mg 0%
Isoleucine 0.081mg 0.242mg 0%
Leucine 0.113mg 0.438mg 0%
Lysine 0.095mg 0.377mg 0%
Methionine 0.021mg 0.083mg 0%
Phenylalanine 0.061mg 0.297mg 0%
Valine 0.084mg 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 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 +16.4%
Contains more ProteinProtein +162.1%
Contains more FatsFats +402.5%
Contains more CarbsCarbs +108.5%
Contains more OtherOther +144.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 20% 56%
Saturated fat: Sat. Fat 0.067 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 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 -89.4%
Contains more Mono. FatMonounsaturated fat +973.2%
Contains more Poly. FatPolyunsaturated fat +248.1%

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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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.