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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.

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Wheat vs Refried beans infographic
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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
Contains more Iron +144.4%
Contains more Calcium +17.2%
Contains more Potassium +35.1%
Contains more Magnesium +311.4%
Contains more Copper +328.7%
Contains more Zinc +617.2%
Contains more Phosphorus +452.2%
Contains less Sodium -99.5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 132% 11% 39% 103% 185% 114% 218% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 54% 9% 29% 25% 43% 16% 40% 49%
Contains more Iron +144.4%
Contains more Calcium +17.2%
Contains more Potassium +35.1%
Contains more Magnesium +311.4%
Contains more Copper +328.7%
Contains more Zinc +617.2%
Contains more Phosphorus +452.2%
Contains less Sodium -99.5%

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
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 +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 105% 28% 127% 57% 97% 0% 0% 33%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 20% 0% 2% 0% 19% 19% 7% 12% 24% 0% 6% 9%
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 +∞%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
37
Wheat
10
Refried beans
Mineral Summary Score
100
Wheat
33
Refried beans

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
82%
Wheat
30%
Refried beans
Carbohydrates
71%
Wheat
14%
Refried beans
Fats
11%
Wheat
9%
Refried beans

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Refried beans
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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.

All nutrients comparison - raw data values

Nutrient Wheat Refried beans Opinion
Calories 339 90 Wheat
Protein 13.68 4.98 Wheat
Fats 2.47 2.01 Wheat
Vitamin C 0 6 Refried beans
Carbs 71.13 13.55 Wheat
Cholesterol 0 0
Vitamin D 0 0
Iron 3.52 1.44 Wheat
Calcium 34 29 Wheat
Potassium 431 319 Wheat
Magnesium 144 35 Wheat
Sugar 0.54 Wheat
Fiber 3.7 Refried beans
Copper 0.553 0.129 Wheat
Zinc 4.16 0.58 Wheat
Starch 7.43 Refried beans
Phosphorus 508 92 Wheat
Sodium 2 370 Wheat
Vitamin A 0 0
Vitamin E 0.09 Refried beans
Vitamin D 0 0
Vitamin B1 0.419 0.076 Wheat
Vitamin B2 0.121 0.079 Wheat
Vitamin B3 6.738 0.367 Wheat
Vitamin B5 0.935 0.189 Wheat
Vitamin B6 0.419 0.103 Wheat
Vitamin B12 0 0
Vitamin K 2.1 Refried beans
Folate 43 11 Wheat
Trans Fat 0.016 Wheat
Saturated Fat 0.454 0.631 Wheat
Monounsaturated Fat 0.344 0.601 Refried beans
Polyunsaturated fat 0.978 0.543 Wheat
Tryptophan 0.176 0.065 Wheat
Threonine 0.366 0.231 Wheat
Isoleucine 0.533 0.242 Wheat
Leucine 0.934 0.438 Wheat
Lysine 0.303 0.377 Refried beans
Methionine 0.221 0.083 Wheat
Phenylalanine 0.681 0.297 Wheat
Valine 0.594 0.287 Wheat
Histidine 0.322 153 Refried beans
Fructose 0 Refried beans

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.