Yogurt vs. Refried beans — In-Depth Nutrition Comparison
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How are yogurt and refried beans different?
- Yogurt is higher in vitamin B12, vitamin B2, calcium, and selenium; however, refried beans are richer in iron, fiber, copper, manganese, and vitamin C.
- Daily need coverage for vitamin B12 for yogurt is 31% higher.
- Yogurt contains 4 times more calcium than refried beans. While yogurt contains 110mg of calcium, refried beans contain only 29mg.
- Yogurt has less sodium.
- Yogurt has a lower glycemic index (19) than refried beans (38).
Yogurt, Greek, plain, nonfat and Refried beans, canned, traditional style (includes USDA commodity) are the varieties used in this article.
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.
| Contains more CalciumCalcium | +279.3% |
| Contains more PhosphorusPhosphorus | +46.7% |
| Contains less SodiumSodium | -90.3% |
| Contains more SeleniumSelenium | +67.2% |
| Contains more MagnesiumMagnesium | +218.2% |
| Contains more PotassiumPotassium | +126.2% |
| Contains more IronIron | +1957.1% |
| Contains more CopperCopper | +658.8% |
| Contains more ZincZinc | +11.5% |
| Contains more ManganeseManganese | +3111.1% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +251.9% |
| Contains more Vitamin B5Vitamin B5 | +75.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +800% |
| Contains more Vitamin B1Vitamin B1 | +230.4% |
| Contains more Vitamin B3Vitamin B3 | +76.4% |
| Contains more Vitamin B6Vitamin B6 | +63.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +57.1% |
| Contains more CholineCholine | +40.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0.75µg | 0µg | 31% |
| Histidine | 153mg | 22% | |
| Iron | 0.07mg | 1.44mg | 17% |
| Fiber | 0g | 3.7g | 15% |
| Vitamin B2 | 0.278mg | 0.079mg | 15% |
| Sodium | 36mg | 370mg | 15% |
| Copper | 0.017mg | 0.129mg | 12% |
| Manganese | 0.009mg | 0.289mg | 12% |
| Protein | 10.19g | 4.98g | 10% |
| Calcium | 110mg | 29mg | 8% |
| Selenium | 9.7µg | 5.8µg | 7% |
| Vitamin C | 0mg | 6mg | 7% |
| Magnesium | 11mg | 35mg | 6% |
| Phosphorus | 135mg | 92mg | 6% |
| Potassium | 141mg | 319mg | 5% |
| Polyunsaturated fat | 0.012g | 0.543g | 4% |
| Vitamin B1 | 0.023mg | 0.076mg | 4% |
| Vitamin B6 | 0.063mg | 0.103mg | 3% |
| Starch | 7.43g | 3% | |
| Vitamin B5 | 0.331mg | 0.189mg | 3% |
| Carbs | 3.6g | 13.55g | 3% |
| Calories | 59kcal | 90kcal | 2% |
| Saturated fat | 0.117g | 0.631g | 2% |
| Vitamin K | 0µg | 2.1µg | 2% |
| Cholesterol | 5mg | 0mg | 2% |
| Fats | 0.39g | 2.01g | 2% |
| Choline | 15.1mg | 21.2mg | 1% |
| Monounsaturated fat | 0.053g | 0.601g | 1% |
| Vitamin B3 | 0.208mg | 0.367mg | 1% |
| Folate | 7µg | 11µg | 1% |
| Vitamin E | 0.01mg | 0.09mg | 1% |
| Zinc | 0.52mg | 0.58mg | 1% |
| Net carbs | 3.6g | 9.85g | N/A |
| Sugar | 3.24g | 0.54g | N/A |
| Vitamin A | 1µg | 0µg | 0% |
| Trans fat | 0.006g | 0.016g | N/A |
| 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 - ALA | 0.001g | 0.169g | N/A |
| Omega-3 - Eicosatrienoic acid | 0g | 0.001g | N/A |
| Omega-6 - Eicosadienoic acid | 0g | 0.008g | N/A |
| Omega-6 - Linoleic acid | 0.01g | 0.36g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.19 g
Fats:
0.39 g
Carbs:
3.6 g
Water:
85.1 g
Other:
0.72 g
Protein:
4.98 g
Fats:
2.01 g
Carbs:
13.55 g
Water:
77.75 g
Other:
1.71 g
| Contains more ProteinProtein | +104.6% |
| Contains more FatsFats | +415.4% |
| Contains more CarbsCarbs | +276.4% |
| Contains more OtherOther | +137.5% |
~equal in
Water
~77.75g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.117 g
Monounsaturated fat:
Mono. Fat
0.053 g
Polyunsaturated fat:
Poly. Fat
0.012 g
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 | -81.5% |
| Contains more Mono. FatMonounsaturated fat | +1034% |
| Contains more Poly. FatPolyunsaturated fat | +4425% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0 g
Glucose:
0 g
Fructose:
0 g
Lactose:
2.54 g
Maltose:
0 g
Galactose:
0.7 g
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 LactoseLactose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
~equal in
Glucose
~0g
~equal in
Fructose
~0g
~equal in
Maltose
~0g
