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  6. Black bean soup vs. Chicken gumbo

Black bean soup vs. Chicken gumbo — In-Depth Nutrition Comparison

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How are Black bean soup and Chicken gumbo different?

  • Black bean soup is higher in Copper, Fiber, Folate, Manganese, Iron, Phosphorus, and Zinc, however, Chicken gumbo is richer in Vitamin B2, and Vitamin B1.
  • Daily need coverage for Copper from Black bean soup is 22% higher.
  • Black bean soup contains 13 times more Folate than Chicken gumbo. While Black bean soup contains 66µg of Folate, Chicken gumbo contains only 5µg.
  • Chicken gumbo has less Sodium.

Soup, black bean, canned, condensed and Soup, chicken gumbo, canned, condensed are the varieties used in this article.

Infographic

Black bean soup vs Chicken gumbo 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.
Black bean soup
Black bean soup
8
:
2
Chicken gumbo
Chicken gumbo
Contains more Calcium +84.2%
Contains more Iron +111.3%
Contains more Magnesium +1000%
Contains more Phosphorus +275%
Contains more Potassium +316.7%
Contains more Zinc +266.7%
Contains more Copper +200%
Contains more Manganese +150%
Contains less Sodium -28.6%
Black bean soup
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 57% 24% 33% 23% 127% 30% 100% 66% 0%
Chicken gumbo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 27% 3% 9% 6% 91% 9% 34% 27% 37%
Contains more Calcium +84.2%
Contains more Iron +111.3%
Contains more Magnesium +1000%
Contains more Phosphorus +275%
Contains more Potassium +316.7%
Contains more Zinc +266.7%
Contains more Copper +200%
Contains more Manganese +150%
Contains less Sodium -28.6%

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.
Black bean soup
Black bean soup
3
:
6
Chicken gumbo
Chicken gumbo
Contains more Vitamin A +354.1%
Contains more Vitamin B6 +40%
Contains more Folate +1220%
Contains more Vitamin C +1900%
Contains more Vitamin B1 +376.2%
Contains more Vitamin B2 +669.2%
Contains more Vitamin B3 +29.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +216.7%
Equal in Vitamin E - 0.36
Equal in Vitamin B5 - 0.16
Black bean soup
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 8% 0% 1% 11% 9% 8% 10% 17% 50% 0% 5%
Chicken gumbo
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 8% 0% 14% 50% 70% 10% 10% 12% 4% 3% 15%
Contains more Vitamin A +354.1%
Contains more Vitamin B6 +40%
Contains more Folate +1220%
Contains more Vitamin C +1900%
Contains more Vitamin B1 +376.2%
Contains more Vitamin B2 +669.2%
Contains more Vitamin B3 +29.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +216.7%
Equal in Vitamin E - 0.36
Equal in Vitamin B5 - 0.16

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black bean soup
Black bean soup
4
:
1
Chicken gumbo
Chicken gumbo
Contains more Protein +130%
Contains more Fats +15.8%
Contains more Carbs +131.2%
Contains more Other +49.8%
Contains more Water +16.8%
Black bean soup
5% 15% 75% 3%
Protein: 4.83 g
Fats: 1.32 g
Carbs: 15.42 g
Water: 75.33 g
Other: 3.1 g
Chicken gumbo
2% 7% 88% 2%
Protein: 2.1 g
Fats: 1.14 g
Carbs: 6.67 g
Water: 88.02 g
Other: 2.07 g
Contains more Protein +130%
Contains more Fats +15.8%
Contains more Carbs +131.2%
Contains more Other +49.8%
Contains more Water +16.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black bean soup
Black bean soup
1
:
2
Chicken gumbo
Chicken gumbo
Contains more Polyunsaturated fat +46.4%
Contains less Saturated Fat -23.5%
Equal in Monounsaturated Fat - 0.52
Black bean soup
28% 39% 33%
Saturated Fat: 0.34 g
Monounsaturated Fat: 0.48 g
Polyunsaturated fat: 0.41 g
Chicken gumbo
25% 49% 26%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.52 g
Polyunsaturated fat: 0.28 g
Contains more Polyunsaturated fat +46.4%
Contains less Saturated Fat -23.5%
Equal in Monounsaturated Fat - 0.52

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Black bean soup Chicken gumbo Opinion
Net carbs 8.62g 5.07g Black bean soup
Protein 4.83g 2.1g Black bean soup
Fats 1.32g 1.14g Black bean soup
Carbs 15.42g 6.67g Black bean soup
Calories 91kcal 45kcal Black bean soup
Sugar 2.49g 1.93g Chicken gumbo
Fiber 6.8g 1.6g Black bean soup
Calcium 35mg 19mg Black bean soup
Iron 1.5mg 0.71mg Black bean soup
Magnesium 33mg 3mg Black bean soup
Phosphorus 75mg 20mg Black bean soup
Potassium 250mg 60mg Black bean soup
Sodium 970mg 693mg Chicken gumbo
Zinc 1.1mg 0.3mg Black bean soup
Copper 0.3mg 0.1mg Black bean soup
Manganese 0.5mg 0.2mg Black bean soup
Selenium 6.7µg Chicken gumbo
Vitamin A 445IU 98IU Black bean soup
Vitamin A RAE 22µg 5µg Black bean soup
Vitamin E 0.36mg 0.36mg
Vitamin C 0.2mg 4mg Chicken gumbo
Vitamin B1 0.042mg 0.2mg Chicken gumbo
Vitamin B2 0.039mg 0.3mg Chicken gumbo
Vitamin B3 0.41mg 0.53mg Chicken gumbo
Vitamin B5 0.16mg 0.16mg
Vitamin B6 0.07mg 0.05mg Black bean soup
Folate 66µg 5µg Black bean soup
Vitamin B12 0µg 0.02µg Chicken gumbo
Vitamin K 1.8µg 5.7µg Chicken gumbo
Tryptophan 0.018mg Chicken gumbo
Threonine 0.066mg Chicken gumbo
Isoleucine 0.079mg Chicken gumbo
Leucine 0.134mg Chicken gumbo
Lysine 0.129mg Chicken gumbo
Methionine 0.036mg Chicken gumbo
Phenylalanine 0.077mg Chicken gumbo
Valine 0.093mg Chicken gumbo
Histidine 0.046mg Chicken gumbo
Cholesterol 0mg 3mg Black bean soup
Saturated Fat 0.34g 0.26g Chicken gumbo
Monounsaturated Fat 0.48g 0.52g Chicken gumbo
Polyunsaturated fat 0.41g 0.28g Black bean soup

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black bean soup Chicken gumbo
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
12%
Black bean soup
16%
Chicken gumbo
Minerals Daily Need Coverage Score
47%
Black bean soup
24%
Chicken gumbo

Comparison summary

Which food is lower in Sugar?
Chicken gumbo
Chicken gumbo is lower in Sugar (difference - 0.56g)
Which food contains less Sodium?
Chicken gumbo
Chicken gumbo contains less Sodium (difference - 277mg)
Which food is lower in Saturated Fat?
Chicken gumbo
Chicken gumbo is lower in Saturated Fat (difference - 0.08g)
Which food is lower in glycemic index?
Chicken gumbo
Chicken gumbo is lower in glycemic index (difference - 57)
Which food is lower in Cholesterol?
Black bean soup
Black bean soup is lower in Cholesterol (difference - 3mg)
Which food is richer in minerals?
Black bean soup
Black bean soup is relatively richer in minerals
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. Black bean soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171141/nutrients
  2. Chicken gumbo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171147/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.