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  6. White beans vs. Refried beans

White beans vs. Refried beans — In-Depth Nutrition Comparison

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Summary of differences between White beans and Refried beans

  • White beans has more Iron, Copper, Folate, Manganese, Fiber, Zinc, and Potassium, while Refried beans has more Selenium, and Vitamin C.
  • White beans covers your daily need of Iron 28% more than Refried beans.
  • White beans contains 7 times more Folate than Refried beans. While White beans contains 81µg of Folate, Refried beans contain only 11µg.
  • The amount of Sodium in White beans is lower.

These are the specific foods used in this comparison Beans, white, mature seeds, cooked, boiled, without salt and Refried beans, canned, traditional style (includes USDA commodity).

Infographic

White beans 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 45% 27% 50% 139% 96% 38% 48% 0.78% 83% 7.1%
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 +80%
Contains more CalciumCalcium +210.3%
Contains more PotassiumPotassium +75.9%
Contains more IronIron +156.9%
Contains more CopperCopper +122.5%
Contains more ZincZinc +137.9%
Contains more PhosphorusPhosphorus +22.8%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +120.1%
Contains more SeleniumSelenium +346.2%

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% 19% 0% 30% 11% 2.6% 14% 21% 0% 8.8% 61% 19%
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 +944.4%
Contains more Vitamin B1Vitamin B1 +55.3%
Contains more Vitamin B5Vitamin B5 +21.2%
Contains more Vitamin KVitamin K +66.7%
Contains more FolateFolate +636.4%
Contains more CholineCholine +65.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +71.7%
Contains more Vitamin B3Vitamin B3 +162.1%
Contains more Vitamin B6Vitamin B6 +10.8%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 25% 63% 2%
Protein: 9.73 g
Fats: 0.35 g
Carbs: 25.09 g
Water: 63.08 g
Other: 1.75 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 +95.4%
Contains more CarbsCarbs +85.2%
Contains more FatsFats +474.3%
Contains more WaterWater +23.3%
~equal in Other ~1.71g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 55%
Saturated Fat: Sat. Fat 0.091 g
Monounsaturated Fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.152 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 -85.6%
Contains more Mono. FatMonounsaturated Fat +1838.7%
Contains more Poly. FatPolyunsaturated fat +257.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient White beans Refried beans Opinion
Calories 139kcal 90kcal White beans
Protein 9.73g 4.98g White beans
Fats 0.35g 2.01g Refried beans
Vitamin C 0mg 6mg Refried beans
Net carbs 18.79g 9.85g White beans
Carbs 25.09g 13.55g White beans
Magnesium 63mg 35mg White beans
Calcium 90mg 29mg White beans
Potassium 561mg 319mg White beans
Iron 3.7mg 1.44mg White beans
Sugar 0.34g 0.54g White beans
Fiber 6.3g 3.7g White beans
Copper 0.287mg 0.129mg White beans
Zinc 1.38mg 0.58mg White beans
Starch 7.43g Refried beans
Phosphorus 113mg 92mg White beans
Sodium 6mg 370mg White beans
Vitamin E 0.94mg 0.09mg White beans
Manganese 0.636mg 0.289mg White beans
Selenium 1.3µg 5.8µg Refried beans
Vitamin B1 0.118mg 0.076mg White beans
Vitamin B2 0.046mg 0.079mg Refried beans
Vitamin B3 0.14mg 0.367mg Refried beans
Vitamin B5 0.229mg 0.189mg White beans
Vitamin B6 0.093mg 0.103mg Refried beans
Vitamin K 3.5µg 2.1µg White beans
Folate 81µg 11µg White beans
Trans Fat 0g 0.016g White beans
Choline 35.1mg 21.2mg White beans
Saturated Fat 0.091g 0.631g White beans
Monounsaturated Fat 0.031g 0.601g Refried beans
Polyunsaturated fat 0.152g 0.543g Refried beans
Tryptophan 0.115mg 0.065mg White beans
Threonine 0.409mg 0.231mg White beans
Isoleucine 0.429mg 0.242mg White beans
Leucine 0.776mg 0.438mg White beans
Lysine 0.668mg 0.377mg White beans
Methionine 0.146mg 0.083mg White beans
Phenylalanine 0.526mg 0.297mg White beans
Valine 0.509mg 0.287mg White beans
Histidine 0.271mg 153mg Refried beans
Omega-3 - ALA 0.169g Refried beans
Omega-3 - Eicosatrienoic acid 0.001g Refried beans
Omega-6 - Eicosadienoic acid 0.008g Refried beans
Omega-6 - Linoleic acid 0.36g Refried beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White beans Refried beans
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
14%
White beans
10%
Refried beans
Minerals Daily Need Coverage Score
53%
White beans
33%
Refried beans

Comparison summary

Which food is lower in Sugar?
White beans
White beans is lower in Sugar (difference - 0.2g)
Which food contains less Sodium?
White beans
White beans contains less Sodium (difference - 364mg)
Which food is lower in Saturated Fat?
White beans
White beans is lower in Saturated Fat (difference - 0.54g)
Which food is lower in glycemic index?
White beans
White beans is lower in glycemic index (difference - 38)
Which food is richer in minerals?
White beans
White beans is relatively richer in minerals
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 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. White beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175203/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.