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  6. Wheat vs. Refried beans

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 for 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.
  • Refried beans have a lower glycemic index (38) than wheat (50).

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Wheat
Wheat
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
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 more MagnesiumMagnesium +311.4%
Contains more CalciumCalcium +17.2%
Contains more PotassiumPotassium +35.1%
Contains more IronIron +144.4%
Contains more CopperCopper +328.7%
Contains more ZincZinc +617.2%
Contains more PhosphorusPhosphorus +452.2%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +942.2%
Contains more SeleniumSelenium +1441.4%

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.
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% 105% 28% 126% 56% 97% 0% 0% 32% 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%
Contains more Vitamin B1Vitamin B1 +451.3%
Contains more Vitamin B2Vitamin B2 +53.2%
Contains more Vitamin B3Vitamin B3 +1736%
Contains more Vitamin B5Vitamin B5 +394.7%
Contains more Vitamin B6Vitamin B6 +306.8%
Contains more FolateFolate +290.9%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Refried beans DV% diff.
Selenium 89.4µg 5.8µg 152%
Manganese 3.012mg 0.289mg 118%
Phosphorus 508mg 92mg 59%
Copper 0.553mg 0.129mg 47%
Vitamin B3 6.738mg 0.367mg 40%
Zinc 4.16mg 0.58mg 33%
Vitamin B1 0.419mg 0.076mg 29%
Magnesium 144mg 35mg 26%
Iron 3.52mg 1.44mg 26%
Vitamin B6 0.419mg 0.103mg 24%
Histidine 0.322mg 153mg 22%
Carbs 71.13g 13.55g 19%
Protein 13.68g 4.98g 17%
Sodium 2mg 370mg 16%
Vitamin B5 0.935mg 0.189mg 15%
Fiber 3.7g 15%
Calories 339kcal 90kcal 12%
Folate 43µg 11µg 8%
Vitamin C 0mg 6mg 7%
Choline 21.2mg 4%
Polyunsaturated fat 0.978g 0.543g 3%
Potassium 431mg 319mg 3%
Vitamin B2 0.121mg 0.079mg 3%
Starch 7.43g 3%
Vitamin K 2.1µg 2%
Fats 2.47g 2.01g 1%
Monounsaturated fat 0.344g 0.601g 1%
Saturated fat 0.454g 0.631g 1%
Vitamin E 0.09mg 1%
Calcium 34mg 29mg 1%
Net carbs 71.13g 9.85g N/A
Sugar 0.54g N/A
Trans fat 0.016g N/A
Tryptophan 0.176mg 0.065mg 0%
Threonine 0.366mg 0.231mg 0%
Isoleucine 0.533mg 0.242mg 0%
Leucine 0.934mg 0.438mg 0%
Lysine 0.303mg 0.377mg 0%
Methionine 0.221mg 0.083mg 0%
Phenylalanine 0.681mg 0.297mg 0%
Valine 0.594mg 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
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
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 ProteinProtein +174.7%
Contains more FatsFats +22.9%
Contains more CarbsCarbs +424.9%
Contains more WaterWater +610.7%
~equal in Other ~1.71g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 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 -28.1%
Contains more Poly. FatPolyunsaturated fat +80.1%
Contains more Mono. FatMonounsaturated fat +74.7%

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. 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.