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Wheat gluten vs. Refried beans — In-Depth Nutrition Comparison

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A recap on differences between Wheat gluten and Refried beans

  • Wheat gluten has more Selenium, Iron, Phosphorus, and Calcium, however, Refried beans are higher in Fiber, Vitamin B6, Vitamin C, Potassium, and Vitamin B1.
  • Wheat gluten covers your daily Selenium needs 62% more than Refried beans.
  • Refried beans contain 5 times less Calcium than Wheat gluten. Wheat gluten contains 142mg of Calcium, while Refried beans contain 29mg.
  • Wheat gluten has less Sodium.

Food varieties used in this article are Vital wheat gluten and Refried beans, canned, traditional style (includes USDA commodity).

Infographic

Wheat gluten 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.
Contains more Calcium +389.7%
Contains more Iron +261.1%
Contains more Phosphorus +182.6%
Contains less Sodium -92.2%
Contains more Zinc +46.6%
Contains more Copper +41.1%
Contains more Selenium +584.5%
Contains more Magnesium +40%
Contains more Potassium +219%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 195% 18% 112% 9% 4% 24% 61% 0% 217%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 54% 25% 40% 29% 49% 16% 43% 38% 32%
Contains more Calcium +389.7%
Contains more Iron +261.1%
Contains more Phosphorus +182.6%
Contains less Sodium -92.2%
Contains more Zinc +46.6%
Contains more Copper +41.1%
Contains more Selenium +584.5%
Contains more Magnesium +40%
Contains more Potassium +219%

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 E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%
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% 0% 0% 0% 0% 0% 0% 0% 0%
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 E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +1409.2%
Contains more Water +848.2%
Contains more Other +71%
Equal in Fats - 2.01
Equal in Carbs - 13.55
75% 2% 14% 8%
Protein: 75.16 g
Fats: 1.85 g
Carbs: 13.79 g
Water: 8.2 g
Other: 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 Protein +1409.2%
Contains more Water +848.2%
Contains more Other +71%
Equal in Fats - 2.01
Equal in Carbs - 13.55

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -56.9%
Contains more Polyunsaturated fat +49.2%
Contains more Monounsaturated Fat +285.3%
22% 13% 65%
Saturated Fat: 0.272 g
Monounsaturated Fat: 0.156 g
Polyunsaturated fat: 0.81 g
36% 34% 31%
Saturated Fat: 0.631 g
Monounsaturated Fat: 0.601 g
Polyunsaturated fat: 0.543 g
Contains less Saturated Fat -56.9%
Contains more Polyunsaturated fat +49.2%
Contains more Monounsaturated Fat +285.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat gluten Refried beans Opinion
Net carbs 13.19g 9.85g Wheat gluten
Protein 75.16g 4.98g Wheat gluten
Fats 1.85g 2.01g Refried beans
Carbs 13.79g 13.55g Wheat gluten
Calories 370kcal 90kcal Wheat gluten
Starch 7.43g Refried beans
Sugar 0g 0.54g Wheat gluten
Fiber 0.6g 3.7g Refried beans
Calcium 142mg 29mg Wheat gluten
Iron 5.2mg 1.44mg Wheat gluten
Magnesium 25mg 35mg Refried beans
Phosphorus 260mg 92mg Wheat gluten
Potassium 100mg 319mg Refried beans
Sodium 29mg 370mg Wheat gluten
Zinc 0.85mg 0.58mg Wheat gluten
Copper 0.182mg 0.129mg Wheat gluten
Manganese 0.289mg Refried beans
Selenium 39.7µg 5.8µg Wheat gluten
Vitamin E 0mg 0.09mg Refried beans
Vitamin C 0mg 6mg Refried beans
Vitamin B1 0mg 0.076mg Refried beans
Vitamin B2 0mg 0.079mg Refried beans
Vitamin B3 0mg 0.367mg Refried beans
Vitamin B5 0mg 0.189mg Refried beans
Vitamin B6 0mg 0.103mg Refried beans
Folate 0µg 11µg Refried beans
Vitamin K 0µg 2.1µg Refried beans
Tryptophan 0.065mg Refried beans
Threonine 0.231mg Refried beans
Isoleucine 0.242mg Refried beans
Leucine 0.438mg Refried beans
Lysine 0.377mg Refried beans
Methionine 0.083mg Refried beans
Phenylalanine 0.297mg Refried beans
Valine 0.287mg Refried beans
Histidine 153mg Refried beans
Trans Fat 0.016g Wheat gluten
Saturated Fat 0.272g 0.631g Wheat gluten
Monounsaturated Fat 0.156g 0.601g Refried beans
Polyunsaturated fat 0.81g 0.543g Wheat gluten
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 gluten Refried beans
Low Fats diet ok
Low Carbs diet ok
Low Calories 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%
Wheat gluten
10%
Refried beans
Minerals Daily Need Coverage Score
68%
Wheat gluten
33%
Refried beans

Comparison summary

Which food is lower in Sugar?
Wheat gluten
Wheat gluten is lower in Sugar (difference - 0.54g)
Which food contains less Sodium?
Wheat gluten
Wheat gluten contains less Sodium (difference - 341mg)
Which food is lower in Saturated Fat?
Wheat gluten
Wheat gluten is lower in Saturated Fat (difference - 0.359g)
Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 26)
Which food is richer in vitamins?
Refried beans
Refried beans is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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

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 gluten - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168147/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.