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  6. Wheat vs. Refried beans

Wheat vs. Refried beans — In-Depth Nutrition Comparison

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Important differences between Wheat and Refried beans

  • Refried beans have less Selenium, Manganese, Vitamin B3, Zinc, Copper, and Phosphorus.
  • Wheat's daily need coverage for Selenium is 47% more.
  • Wheat has 6 times more Vitamin B3 than Refried beans. Wheat has 2.305mg of Vitamin B3, while Refried beans have 0.367mg.
  • Wheat is lower in Sodium.

The food varieties used in the comparison are Wheat, KAMUT khorasan, cooked and Refried beans, canned, traditional style (includes USDA commodity).

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
8
:
2
Refried beans
Refried beans
Contains more Iron +22.2%
Contains more Magnesium +37.1%
Contains more Phosphorus +59.8%
Contains less Sodium -97.8%
Contains more Zinc +217.2%
Contains more Copper +60.5%
Contains more Manganese +256.4%
Contains more Selenium +450%
Contains more Calcium +222.2%
Contains more Potassium +94.5%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Refried beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 54% 25% 40% 29% 49% 16% 43% 38% 32%
Contains more Iron +22.2%
Contains more Magnesium +37.1%
Contains more Phosphorus +59.8%
Contains less Sodium -97.8%
Contains more Zinc +217.2%
Contains more Copper +60.5%
Contains more Manganese +256.4%
Contains more Selenium +450%
Contains more Calcium +222.2%
Contains more Potassium +94.5%

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.
Wheat
Wheat
4
:
6
Refried beans
Refried beans
Contains more Vitamin A +∞%
Contains more Vitamin E +166.7%
Contains more Vitamin B1 +25%
Contains more Vitamin B3 +528.1%
Contains more Vitamin B2 +163.3%
Contains more Vitamin B6 +47.1%
Equal in Folate - 11
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 24% 7% 44% 0% 17% 9% 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 A +∞%
Contains more Vitamin E +166.7%
Contains more Vitamin B1 +25%
Contains more Vitamin B3 +528.1%
Contains more Vitamin B2 +163.3%
Contains more Vitamin B6 +47.1%
Equal in Folate - 11

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
2
:
3
Refried beans
Refried beans
Contains more Protein +14.7%
Contains more Carbs +103.7%
Contains more Fats +142.2%
Contains more Water +19.3%
Contains more Other +151.5%
Wheat
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 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 +14.7%
Contains more Carbs +103.7%
Contains more Fats +142.2%
Contains more Water +19.3%
Contains more Other +151.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
1
:
2
Refried beans
Refried beans
Contains less Saturated Fat -87.8%
Contains more Monounsaturated Fat +615.5%
Contains more Polyunsaturated fat +123.5%
Wheat
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 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 -87.8%
Contains more Monounsaturated Fat +615.5%
Contains more Polyunsaturated fat +123.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat Refried beans
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sugar 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 23.3g 9.85g Wheat
Protein 5.71g 4.98g Wheat
Fats 0.83g 2.01g Refried beans
Carbs 27.6g 13.55g Wheat
Calories 132kcal 90kcal Wheat
Starch 7.43g Refried beans
Sugar 3.07g 0.54g Refried beans
Fiber 4.3g 3.7g Wheat
Calcium 9mg 29mg Refried beans
Iron 1.76mg 1.44mg Wheat
Magnesium 48mg 35mg Wheat
Phosphorus 147mg 92mg Wheat
Potassium 164mg 319mg Refried beans
Sodium 8mg 370mg Wheat
Zinc 1.84mg 0.58mg Wheat
Copper 0.207mg 0.129mg Wheat
Manganese 1.03mg 0.289mg Wheat
Selenium 31.9µg 5.8µg Wheat
Vitamin A 4IU 0IU Wheat
Vitamin E 0.24mg 0.09mg Wheat
Vitamin C 6mg Refried beans
Vitamin B1 0.095mg 0.076mg Wheat
Vitamin B2 0.03mg 0.079mg Refried beans
Vitamin B3 2.305mg 0.367mg Wheat
Vitamin B5 0.189mg Refried beans
Vitamin B6 0.07mg 0.103mg Refried beans
Folate 11µg 11µg
Vitamin K 2.1µg Refried beans
Tryptophan 0.051mg 0.065mg Refried beans
Threonine 0.172mg 0.231mg Refried beans
Isoleucine 0.22mg 0.242mg Refried beans
Leucine 0.432mg 0.438mg Refried beans
Lysine 0.161mg 0.377mg Refried beans
Methionine 0.097mg 0.083mg Wheat
Phenylalanine 0.3mg 0.297mg Wheat
Valine 0.267mg 0.287mg Refried beans
Histidine 0.147mg 153mg Refried beans
Trans Fat 0.002g 0.016g Wheat
Saturated Fat 0.077g 0.631g Wheat
Monounsaturated Fat 0.084g 0.601g Refried beans
Polyunsaturated fat 0.243g 0.543g Refried beans
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

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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
9%
Wheat
10%
Refried beans
Minerals Daily Need Coverage Score
61%
Wheat
33%
Refried beans

Comparison summary

Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 362mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 0.554g)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in Sugar?
Refried beans
Refried beans is lower in Sugar (difference - 2.53g)
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

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/169744/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.