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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.
  • Wheat has a higher glycemic index than refried beans.

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
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
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 +37.1%
Contains more IronIron +22.2%
Contains more CopperCopper +60.5%
Contains more ZincZinc +217.2%
Contains more PhosphorusPhosphorus +59.8%
Contains less SodiumSodium -97.8%
Contains more ManganeseManganese +256.4%
Contains more SeleniumSelenium +450%
Contains more CalciumCalcium +222.2%
Contains more PotassiumPotassium +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
3
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% 4.8% 0% 24% 6.9% 43% 0% 16% 0% 0% 8.3% 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 EVitamin E +166.7%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B3Vitamin B3 +528.1%
Contains more Vitamin B2Vitamin B2 +163.3%
Contains more Vitamin B6Vitamin B6 +47.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~11µg

All nutrients comparison - raw data values

Nutrient Wheat Refried beans DV% diff.
Selenium 31.9µg 5.8µg 47%
Manganese 1.03mg 0.289mg 32%
Histidine 0.147mg 153mg 22%
Sodium 8mg 370mg 16%
Vitamin B3 2.305mg 0.367mg 12%
Zinc 1.84mg 0.58mg 11%
Copper 0.207mg 0.129mg 9%
Phosphorus 147mg 92mg 8%
Vitamin C 6mg 7%
Carbs 27.6g 13.55g 5%
Potassium 164mg 319mg 5%
Choline 21.2mg 4%
Vitamin B2 0.03mg 0.079mg 4%
Iron 1.76mg 1.44mg 4%
Vitamin B5 0.189mg 4%
Starch 7.43g 3%
Saturated fat 0.077g 0.631g 3%
Vitamin B6 0.07mg 0.103mg 3%
Magnesium 48mg 35mg 3%
Vitamin K 2.1µg 2%
Polyunsaturated fat 0.243g 0.543g 2%
Calories 132kcal 90kcal 2%
Fats 0.83g 2.01g 2%
Fiber 4.3g 3.7g 2%
Calcium 9mg 29mg 2%
Vitamin B1 0.095mg 0.076mg 2%
Protein 5.71g 4.98g 1%
Vitamin E 0.24mg 0.09mg 1%
Monounsaturated fat 0.084g 0.601g 1%
Net carbs 23.3g 9.85g N/A
Sugar 3.07g 0.54g N/A
Folate 11µg 11µg 0%
Trans fat 0.002g 0.016g N/A
Tryptophan 0.051mg 0.065mg 0%
Threonine 0.172mg 0.231mg 0%
Isoleucine 0.22mg 0.242mg 0%
Leucine 0.432mg 0.438mg 0%
Lysine 0.161mg 0.377mg 0%
Methionine 0.097mg 0.083mg 0%
Phenylalanine 0.3mg 0.297mg 0%
Valine 0.267mg 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
Wheat
Wheat
2
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 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 +14.7%
Contains more CarbsCarbs +103.7%
Contains more FatsFats +142.2%
Contains more WaterWater +19.3%
Contains more OtherOther +151.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
1
19% 21% 60%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 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 -87.8%
Contains more Mono. FatMonounsaturated fat +615.5%
Contains more Poly. FatPolyunsaturated fat +123.5%

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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. 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.