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Wheat vs Refried beans - In-Depth Nutrition Comparison

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How are Wheat and Refried beans different?

  • Wheat has more Selenium, Manganese, Phosphorus, Copper, Vitamin B3, Zinc, Vitamin B1, Iron, Magnesium, and Vitamin B6 than Refried beans.
  • Daily need coverage for Selenium from Wheat is 152% higher.
  • Wheat contains 18 times more Vitamin B3 than Refried beans. While Wheat contains 6.738mg of Vitamin B3, Refried beans contain only 0.367mg.

Wheat, durum and Refried beans, canned, traditional style (includes USDA commodity) are the varieties used in this article.

Infographic

Wheat 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Wheat
Wheat
8
:
0
Refried beans
Refried beans
Contains more Calcium +17.2%
Contains more Iron +144.4%
Contains more Magnesium +311.4%
Contains more Phosphorus +452.2%
Contains more Potassium +35.1%
Contains less Sodium -99.5%
Contains more Zinc +617.2%
Contains more Copper +328.7%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 132% 103% 218% 39% 1% 114% 185%
Refried beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 54% 25% 40% 29% 49% 16% 43%
Contains more Calcium +17.2%
Contains more Iron +144.4%
Contains more Magnesium +311.4%
Contains more Phosphorus +452.2%
Contains more Potassium +35.1%
Contains less Sodium -99.5%
Contains more Zinc +617.2%
Contains more Copper +328.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Wheat
Wheat
6
:
3
Refried beans
Refried beans
Contains more Vitamin B1 +451.3%
Contains more Vitamin B2 +53.2%
Contains more Vitamin B3 +1736%
Contains more Vitamin B5 +394.7%
Contains more Vitamin B6 +306.8%
Contains more Folate +290.9%
Contains more Vitamin C +∞%
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
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 B1 +451.3%
Contains more Vitamin B2 +53.2%
Contains more Vitamin B3 +1736%
Contains more Vitamin B5 +394.7%
Contains more Vitamin B6 +306.8%
Contains more Folate +290.9%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
4
:
1
Refried beans
Refried beans
Contains more Protein +174.7%
Contains more Fats +22.9%
Contains more Carbs +424.9%
Contains more Water +610.7%
Equal in Other - 1.71
Wheat
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 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 Protein +174.7%
Contains more Fats +22.9%
Contains more Carbs +424.9%
Contains more Water +610.7%
Equal in Other - 1.71

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
2
:
1
Refried beans
Refried beans
Contains less Saturated Fat -28.1%
Contains more Polyunsaturated fat +80.1%
Contains more Monounsaturated Fat +74.7%
Wheat
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Refried beans
36% 34% 31%
Saturated Fat: 0.631 g
Monounsaturated Fat: 0.601 g
Polyunsaturated fat: 0.543 g
Contains less Saturated Fat -28.1%
Contains more Polyunsaturated fat +80.1%
Contains more Monounsaturated Fat +74.7%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Wheat Refried beans
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wheat Refried beans Opinion
Net carbs 71.13g 9.85g Wheat
Protein 13.68g 4.98g Wheat
Fats 2.47g 2.01g Wheat
Carbs 71.13g 13.55g Wheat
Calories 339kcal 90kcal Wheat
Starch 7.43g Refried beans
Sugar 0.54g Wheat
Fiber 3.7g Refried beans
Calcium 34mg 29mg Wheat
Iron 3.52mg 1.44mg Wheat
Magnesium 144mg 35mg Wheat
Phosphorus 508mg 92mg Wheat
Potassium 431mg 319mg Wheat
Sodium 2mg 370mg Wheat
Zinc 4.16mg 0.58mg Wheat
Copper 0.553mg 0.129mg Wheat
Vitamin E 0.09mg Refried beans
Vitamin C 0mg 6mg Refried beans
Vitamin B1 0.419mg 0.076mg Wheat
Vitamin B2 0.121mg 0.079mg Wheat
Vitamin B3 6.738mg 0.367mg Wheat
Vitamin B5 0.935mg 0.189mg Wheat
Vitamin B6 0.419mg 0.103mg Wheat
Folate 43µg 11µg Wheat
Vitamin K 2.1µg Refried beans
Tryptophan 0.176mg 0.065mg Wheat
Threonine 0.366mg 0.231mg Wheat
Isoleucine 0.533mg 0.242mg Wheat
Leucine 0.934mg 0.438mg Wheat
Lysine 0.303mg 0.377mg Refried beans
Methionine 0.221mg 0.083mg Wheat
Phenylalanine 0.681mg 0.297mg Wheat
Valine 0.594mg 0.287mg Wheat
Histidine 0.322mg 153mg Refried beans
Trans Fat 0.016g Wheat
Saturated Fat 0.454g 0.631g Wheat
Monounsaturated Fat 0.344g 0.601g Refried beans
Polyunsaturated fat 0.978g 0.543g Wheat
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
Wheat Refried beans
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
37%
Wheat
10%
Refried beans
Minerals Daily Need Coverage Score
100%
Wheat
33%
Refried beans

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 0.54g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 368mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 0.177g)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 12)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.