Boiled mungo beans, unsalted vs Canned vegetarian refried beans
In short
For the same 100 calories you eat 95 g of boiled mungo beans, unsalted or 120 g of canned vegetarian refried beans. Both get most of their calories from carbohydrate.
More in boiled mungo beans, unsalted: thiamin (3×), niacin (3.2×), riboflavin (4×) and pantothenic acid. More in canned vegetarian refried beans: sodium, copper, selenium (2.8×), vitamin B6 (2.3×) and potassium. Everything else is within 4% of a day's needs.
Calories, and where they come from
95.2 g · 7.2 g protein · 17.5 g carbs (1.9 g sugars) · 0.52 g fat
120 g · 6.4 g protein · 16.3 g carbs (0.71 g sugars) · 1 g fat
Share of the calories fromproteincarbsfat
Where they differ
Bar length is the share of a day's needs (FDA Daily Value) in 100 calories of each. Every row uses the same scale, so a short difference in length is a small difference. Color says which food, never which is better.
- Sodiumlimit6.7 mg · 518 mg<1%23%
- Copper0.13 mg · 0.21 mg15%23%
- Selenium2.4 µg · 6.7 µg4%12%
- Thiamin (B1)0.14 mg · 0.048 mg12%4%
- Niacin (B3)1.4 mg · 0.45 mg9%3%
- Vitamin B60.055 mg · 0.13 mg3%8%
- Potassium220 mg · 414 mg5%9%
- Riboflavin (B2)0.071 mg · 0.018 mg5%1%
- Pantothenic acid (B5)0.41 mg · 0.21 mg8%4%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein7.2 g · 6.4 g14%·13%
- Total fat0.52 g · 1 g1%·1%
- Saturated fatlimit0.036 g · 0.17 g<1%·1%
- Carbohydrates17.5 g · 16.3 g6%·6%
- Fiber6.1 g · 5.7 g22%·20%
- Calcium50.5 mg · 42.2 mg4%·3%
- Iron1.7 mg · 2 mg9%·11%
- Magnesium60 mg · 45.8 mg14%·11%
- Phosphorus149 mg · 137 mg12%·11%
- Zinc0.79 mg · 0.89 mg7%·8%
- Manganese0.39 mg · 0.4 mg17%·17%
- Vitamin E0.14 mg · 0.11 mg1%·1%
Reported for only one of the two, so not compared: cholesterol, vitamin A, vitamin C, vitamin D, vitamin K, folate, vitamin B12, choline.
From USDA FoodData Central: Boiled mungo beans, unsalted (SR Legacy 172427), Canned vegetarian refried beans (SR Legacy 174296). Daily Values are the FDA's for adults and children 4 years and older. Missing values are never shown as zero. For exploring the data, not dietary advice.