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  6. Zucchini vs. Refried beans

Zucchini vs. Refried beans — In-Depth Nutrition Comparison

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Significant differences between Zucchini and Refried beans

  • Zucchini has more Vitamin C, however, Refried beans are richer in Iron, Fiber, Selenium, Copper, and Phosphorus.
  • Refried beans covers your daily Sodium needs 16% more than Zucchini.
  • Refried beans have 3 times less Vitamin C than Zucchini. Zucchini has 17.9mg of Vitamin C, while Refried beans have 6mg.
  • Zucchini contains less Sodium.

Specific food types used in this comparison are Squash, summer, zucchini, includes skin, raw and Refried beans, canned, traditional style (includes USDA commodity).

Infographic

Zucchini 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.
Zucchini
Zucchini
1
:
9
Refried beans
Refried beans
Contains less Sodium -97.8%
Contains more Calcium +81.3%
Contains more Iron +289.2%
Contains more Magnesium +94.4%
Contains more Phosphorus +142.1%
Contains more Potassium +22.2%
Contains more Zinc +81.3%
Contains more Copper +143.4%
Contains more Manganese +63.3%
Contains more Selenium +2800%
Zucchini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Refried beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 54% 25% 40% 29% 49% 16% 43% 38% 32%
Contains less Sodium -97.8%
Contains more Calcium +81.3%
Contains more Iron +289.2%
Contains more Magnesium +94.4%
Contains more Phosphorus +142.1%
Contains more Potassium +22.2%
Contains more Zinc +81.3%
Contains more Copper +143.4%
Contains more Manganese +63.3%
Contains more Selenium +2800%

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.
Zucchini
Zucchini
9
:
1
Refried beans
Refried beans
Contains more Vitamin A +∞%
Contains more Vitamin E +33.3%
Contains more Vitamin C +198.3%
Contains more Vitamin B2 +19%
Contains more Vitamin B3 +22.9%
Contains more Vitamin B6 +58.3%
Contains more Folate +118.2%
Contains more Vitamin K +104.8%
Contains more Vitamin B1 +68.9%
Equal in Vitamin B5 - 0.189
Zucchini
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 60% 12% 22% 9% 13% 38% 18% 0% 11%
Refried beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 20% 19% 19% 7% 12% 24% 9% 0% 6%
Contains more Vitamin A +∞%
Contains more Vitamin E +33.3%
Contains more Vitamin C +198.3%
Contains more Vitamin B2 +19%
Contains more Vitamin B3 +22.9%
Contains more Vitamin B6 +58.3%
Contains more Folate +118.2%
Contains more Vitamin K +104.8%
Contains more Vitamin B1 +68.9%
Equal in Vitamin B5 - 0.189

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Zucchini
Zucchini
1
:
4
Refried beans
Refried beans
Contains more Water +21.9%
Contains more Protein +311.6%
Contains more Fats +528.1%
Contains more Carbs +335.7%
Contains more Other +200%
Zucchini
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Refried beans
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 Water +21.9%
Contains more Protein +311.6%
Contains more Fats +528.1%
Contains more Carbs +335.7%
Contains more Other +200%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Zucchini
Zucchini
1
:
2
Refried beans
Refried beans
Contains less Saturated Fat -86.7%
Contains more Monounsaturated Fat +5363.6%
Contains more Polyunsaturated fat +496.7%
Zucchini
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
Refried beans
36% 34% 31%
Saturated Fat: 0.631 g
Monounsaturated Fat: 0.601 g
Polyunsaturated fat: 0.543 g
Contains less Saturated Fat -86.7%
Contains more Monounsaturated Fat +5363.6%
Contains more Polyunsaturated fat +496.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Zucchini
Zucchini
2
:
2
Refried beans
Refried beans
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Starch +∞%
Contains more Sucrose +980%
Zucchini
2% 43% 55%
Starch: 0 g
Sucrose: 0.05 g
Glucose: 1.07 g
Fructose: 1.38 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Refried beans
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 Glucose +∞%
Contains more Fructose +∞%
Contains more Starch +∞%
Contains more Sucrose +980%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Zucchini Refried beans Opinion
Net carbs 2.11g 9.85g Refried beans
Protein 1.21g 4.98g Refried beans
Fats 0.32g 2.01g Refried beans
Carbs 3.11g 13.55g Refried beans
Calories 17kcal 90kcal Refried beans
Starch 0g 7.43g Refried beans
Fructose 1.38g 0g Zucchini
Sugar 2.5g 0.54g Refried beans
Fiber 1g 3.7g Refried beans
Calcium 16mg 29mg Refried beans
Iron 0.37mg 1.44mg Refried beans
Magnesium 18mg 35mg Refried beans
Phosphorus 38mg 92mg Refried beans
Potassium 261mg 319mg Refried beans
Sodium 8mg 370mg Zucchini
Zinc 0.32mg 0.58mg Refried beans
Copper 0.053mg 0.129mg Refried beans
Manganese 0.177mg 0.289mg Refried beans
Selenium 0.2µg 5.8µg Refried beans
Vitamin A 200IU 0IU Zucchini
Vitamin A RAE 10µg 0µg Zucchini
Vitamin E 0.12mg 0.09mg Zucchini
Vitamin C 17.9mg 6mg Zucchini
Vitamin B1 0.045mg 0.076mg Refried beans
Vitamin B2 0.094mg 0.079mg Zucchini
Vitamin B3 0.451mg 0.367mg Zucchini
Vitamin B5 0.204mg 0.189mg Zucchini
Vitamin B6 0.163mg 0.103mg Zucchini
Folate 24µg 11µg Zucchini
Vitamin K 4.3µg 2.1µg Zucchini
Tryptophan 0.01mg 0.065mg Refried beans
Threonine 0.029mg 0.231mg Refried beans
Isoleucine 0.044mg 0.242mg Refried beans
Leucine 0.071mg 0.438mg Refried beans
Lysine 0.067mg 0.377mg Refried beans
Methionine 0.018mg 0.083mg Refried beans
Phenylalanine 0.043mg 0.297mg Refried beans
Valine 0.054mg 0.287mg Refried beans
Histidine 0.026mg 153mg Refried beans
Trans Fat 0g 0.016g Zucchini
Saturated Fat 0.084g 0.631g Zucchini
Monounsaturated Fat 0.011g 0.601g Refried beans
Polyunsaturated fat 0.091g 0.543g Refried beans
Omega-6 - Eicosadienoic acid 0g 0.008g Refried beans
Omega-6 - Linoleic acid 0.03g 0.36g Refried beans
Omega-3 - ALA 0.061g 0.169g Refried beans
Omega-3 - Eicosatrienoic acid 0g 0.001g Refried beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Zucchini Refried beans
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
16%
Zucchini
10%
Refried beans
Minerals Daily Need Coverage Score
12%
Zucchini
33%
Refried beans

Comparison summary

Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 362mg)
Which food is lower in Saturated Fat?
Zucchini
Zucchini is lower in Saturated Fat (difference - 0.547g)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 23)
Which food is richer in vitamins?
Zucchini
Zucchini is relatively richer in vitamins
Which food is lower in Sugar?
Refried beans
Refried beans is lower in Sugar (difference - 1.96g)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $0.4)
Which food is richer in minerals?
Refried beans
Refried beans is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.