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Black bean soup vs. Onion gravy — In-Depth Nutrition Comparison

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A recap on the differences between black bean soup and onion gravy

  • Black bean soup has more copper, vitamin A, and folate; however, onion gravy is higher in vitamin B12, vitamin B2, calcium, vitamin B3, phosphorus, and vitamin B1.
  • Onion gravy covers your daily sodium needs 140% more than black bean soup.
  • Black bean soup has less sodium.

Food varieties used in this article are Soup, black bean, canned, condensed and Gravy, onion, dry, mix.

Infographic

Black bean soup vs Onion gravy 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 24% 11% 22% 56% 100% 30% 32% 127% 65% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 84% 23% 38% 57% 24% 87% 546% 52% 33%
Contains more IronIron +50%
Contains more CopperCopper +76.5%
Contains more ZincZinc +25%
Contains less SodiumSodium -76.8%
Contains more ManganeseManganese +25%
Contains more CalciumCalcium +700%
Contains more PhosphorusPhosphorus +170.7%
~equal in Magnesium ~34mg
~equal in Potassium ~262mg

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 0.67% 7.3% 7.2% 0% 11% 9% 7.7% 9.6% 16% 0% 4.5% 50% 8.5%
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 23% 0% 0% 0% 50% 92% 69% 6% 23% 88% 0% 23% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +60%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +112.9%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +3400%
Contains more Vitamin B1Vitamin B1 +376.2%
Contains more Vitamin B2Vitamin B2 +925.6%
Contains more Vitamin B3Vitamin B3 +802.4%
Contains more Vitamin B6Vitamin B6 +42.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Black bean soup Onion gravy DV% diff.
Sodium 970mg 4186mg 140%
Vitamin B12 0µg 0.7µg 29%
Vitamin B2 0.039mg 0.4mg 28%
Calcium 35mg 280mg 25%
Vitamin B3 0.41mg 3.7mg 21%
Phosphorus 75mg 203mg 18%
Carbs 15.42g 67.64g 17%
Copper 0.3mg 0.17mg 14%
Vitamin B1 0.042mg 0.2mg 13%
Calories 91kcal 322kcal 12%
Selenium 6.1µg 11%
Folate 66µg 31µg 9%
Vitamin C 0.2mg 7mg 8%
Protein 4.83g 9g 8%
Saturated fat 0.34g 1.86g 7%
Iron 1.5mg 1mg 6%
Manganese 0.5mg 0.4mg 4%
Fiber 6.8g 6g 3%
Choline 15.5mg 3%
Fats 1.32g 3g 3%
Vitamin K 1.8µg 2%
Vitamin B6 0.07mg 0.1mg 2%
Polyunsaturated fat 0.41g 0.14g 2%
Vitamin E 0.36mg 2%
Vitamin A 22µg 0µg 2%
Zinc 1.1mg 0.88mg 2%
Vitamin B5 0.16mg 0.1mg 1%
Monounsaturated fat 0.48g 0.9g 1%
Cholesterol 0mg 2mg 1%
Net carbs 8.62g 61.64g N/A
Magnesium 33mg 34mg 0%
Potassium 250mg 262mg 0%
Sugar 2.49g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 15% 75% 3%
Protein: 4.83 g
Fats: 1.32 g
Carbs: 15.42 g
Water: 75.33 g
Other: 3.1 g
9% 3% 68% 4% 16%
Protein: 9 g
Fats: 3 g
Carbs: 67.64 g
Water: 4.36 g
Other: 16 g
Contains more WaterWater +1627.8%
Contains more ProteinProtein +86.3%
Contains more FatsFats +127.3%
Contains more CarbsCarbs +338.7%
Contains more OtherOther +416.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 39% 33%
Saturated fat: Sat. Fat 0.34 g
Monounsaturated fat: Mono. Fat 0.48 g
Polyunsaturated fat: Poly. Fat 0.41 g
64% 31% 5%
Saturated fat: Sat. Fat 1.86 g
Monounsaturated fat: Mono. Fat 0.9 g
Polyunsaturated fat: Poly. Fat 0.14 g
Contains less Sat. FatSaturated fat -81.7%
Contains more Poly. FatPolyunsaturated fat +192.9%
Contains more Mono. FatMonounsaturated fat +87.5%

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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. Black bean soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171141/nutrients
  2. Onion gravy - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171172/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.