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  6. White bread vs. Refried beans

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

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Important differences between white bread and refried beans

  • White bread has more vitamin B1, selenium, vitamin B3, iron, folate, vitamin B2, calcium, manganese, and vitamin B5; however, refried beans have more vitamin C.
  • White bread's daily need coverage for vitamin B1 is 38% more.
  • White bread has 13 times more vitamin B3 than refried beans. White bread has 4.78mg of vitamin B3, while refried beans have 0.367mg.
  • White bread has a higher glycemic index than refried beans.

The food varieties used in the comparison are Bread, white, commercially prepared (includes soft bread crumbs) and Refried beans, canned, traditional style (includes USDA commodity).

Infographic

White bread 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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
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 CalciumCalcium +396.6%
Contains more IronIron +150.7%
Contains more ZincZinc +27.6%
Contains more ManganeseManganese +85.5%
Contains more SeleniumSelenium +279.3%
Contains more MagnesiumMagnesium +52.2%
Contains more PotassiumPotassium +153.2%
Contains more CopperCopper +27.7%
Contains less SodiumSodium -24.5%
~equal in Phosphorus ~92mg

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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
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 +144.4%
Contains more Vitamin B1Vitamin B1 +601.3%
Contains more Vitamin B2Vitamin B2 +207.6%
Contains more Vitamin B3Vitamin B3 +1202.5%
Contains more Vitamin B5Vitamin B5 +183.6%
Contains more FolateFolate +909.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +18.4%
Contains more Vitamin KVitamin K +950%
Contains more CholineCholine +45.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient White bread Refried beans DV% diff.
Vitamin B1 0.533mg 0.076mg 38%
Selenium 22µg 5.8µg 29%
Vitamin B3 4.78mg 0.367mg 28%
Iron 3.61mg 1.44mg 27%
Folate 111µg 11µg 25%
Histidine 153mg 22%
Vitamin B2 0.243mg 0.079mg 13%
Starch 37.17g 7.43g 12%
Carbs 49.42g 13.55g 12%
Calcium 144mg 29mg 12%
Manganese 0.536mg 0.289mg 11%
Calories 266kcal 90kcal 9%
Protein 8.85g 4.98g 8%
Polyunsaturated fat 1.602g 0.543g 7%
Vitamin B5 0.536mg 0.189mg 7%
Vitamin C 0mg 6mg 7%
Potassium 126mg 319mg 6%
Sodium 490mg 370mg 5%
Fiber 2.7g 3.7g 4%
Fructose 2.43g 0g 3%
Copper 0.101mg 0.129mg 3%
Magnesium 23mg 35mg 3%
Vitamin K 0.2µg 2.1µg 2%
Fats 3.33g 2.01g 2%
Choline 14.6mg 21.2mg 1%
Phosphorus 98mg 92mg 1%
Zinc 0.74mg 0.58mg 1%
Vitamin B6 0.087mg 0.103mg 1%
Vitamin E 0.22mg 0.09mg 1%
Net carbs 46.72g 9.85g N/A
Sugar 5.67g 0.54g N/A
Trans fat 0.027g 0.016g N/A
Saturated fat 0.698g 0.631g 0%
Monounsaturated fat 0.599g 0.601g 0%
Tryptophan 0.065mg 0%
Threonine 0.231mg 0%
Isoleucine 0.242mg 0%
Leucine 0.438mg 0%
Lysine 0.377mg 0%
Methionine 0.083mg 0%
Phenylalanine 0.297mg 0%
Valine 0.287mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.166g 0.169g N/A
Omega-3 - Eicosatrienoic acid 0g 0.001g N/A
Omega-6 - Eicosadienoic acid 0.002g 0.008g N/A
Omega-6 - Linoleic acid 0.36g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 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 +77.7%
Contains more FatsFats +65.7%
Contains more CarbsCarbs +264.7%
Contains more OtherOther +15.8%
Contains more WaterWater +113.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 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 more Poly. FatPolyunsaturated fat +195%
~equal in Saturated fat ~0.631g
~equal in Monounsaturated fat ~0.601g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
87% 4% 6% 4%
Starch: 37.17 g
Sucrose: 0 g
Glucose: 1.57 g
Fructose: 2.43 g
Lactose: 0 g
Maltose: 1.67 g
Galactose: 0 g
93% 7%
Starch: 7.43 g
Sucrose: 0.54 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +400.3%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.