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  6. Black bean soup vs. Potato soup

Black bean soup vs. Potato soup — In-Depth Nutrition Comparison

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A recap on differences between black bean soup and potato soup

  • Black bean soup has more fiber, folate, iron, copper, manganese, zinc, and vitamin A; however, potato soup is higher in vitamin B5.
  • Black bean soup covers your daily fiber needs 22% more than potato soup.
  • Potato soup contains 33 times less folate than black bean soup. Black bean soup contains 66µg of folate, while potato soup contains 2µg.
  • Potato soup has less sodium.
  • The glycemic index of black bean soup is higher.

Food varieties used in this article are Soup, black bean, canned, condensed and Soup, cream of potato, canned, condensed.

Infographic

Black bean soup vs Potato soup 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 9.3% 5.1% 15% 13% 67% 4.1% 18% 79% 39% 10%
Contains more MagnesiumMagnesium +153.8%
Contains more CalciumCalcium +105.9%
Contains more PotassiumPotassium +51.5%
Contains more IronIron +341.2%
Contains more CopperCopper +50%
Contains more ZincZinc +633.3%
Contains more PhosphorusPhosphorus +82.9%
Contains more ManganeseManganese +66.7%
Contains less SodiumSodium -37.7%

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 0.67% 6.3% 1.4% 0% 7% 6.7% 8.1% 42% 6.9% 5% 2.8% 1.5% 4.7%
Contains more Vitamin AVitamin A +15.8%
Contains more Vitamin EVitamin E +414.3%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B2Vitamin B2 +34.5%
Contains more Vitamin B6Vitamin B6 +133.3%
Contains more Vitamin KVitamin K +63.6%
Contains more FolateFolate +3200%
Contains more CholineCholine +78.2%
Contains more Vitamin B5Vitamin B5 +337.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0.2mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.43mg

All nutrients comparison - raw data values

Nutrient Black bean soup Potato soup DV% diff.
Fiber 6.8g 1.3g 22%
Sodium 970mg 604mg 16%
Folate 66µg 2µg 16%
Iron 1.5mg 0.34mg 15%
Vitamin B5 0.16mg 0.7mg 11%
Copper 0.3mg 0.2mg 11%
Manganese 0.5mg 0.3mg 9%
Zinc 1.1mg 0.15mg 9%
Protein 4.83g 1.51g 7%
Magnesium 33mg 13mg 5%
Phosphorus 75mg 41mg 5%
Selenium 1.9µg 3%
Saturated fat 0.34g 0.97g 3%
Vitamin B6 0.07mg 0.03mg 3%
Potassium 250mg 165mg 3%
Vitamin E 0.36mg 0.07mg 2%
Vitamin B12 0µg 0.04µg 2%
Calcium 35mg 17mg 2%
Vitamin K 1.8µg 1.1µg 1%
Choline 15.5mg 8.7mg 1%
Polyunsaturated fat 0.41g 0.33g 1%
Calories 91kcal 74kcal 1%
Vitamin B1 0.042mg 0.028mg 1%
Fats 1.32g 1.88g 1%
Vitamin B2 0.039mg 0.029mg 1%
Carbs 15.42g 12.79g 1%
Vitamin C 0.2mg 0.2mg 0%
Net carbs 8.62g 11.49g N/A
Cholesterol 0mg 1mg 0%
Sugar 2.49g 1.44g N/A
Vitamin A 22µg 19µg 0%
Vitamin B3 0.41mg 0.43mg 0%
Monounsaturated fat 0.48g 0.44g 0%
Tryptophan 0.02mg 0%
Threonine 0.049mg 0%
Isoleucine 0.061mg 0%
Leucine 0.094mg 0%
Lysine 0.066mg 0%
Methionine 0.024mg 0%
Phenylalanine 0.066mg 0%
Valine 0.074mg 0%
Histidine 0.031mg 0%

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
2% 13% 82% 2%
Protein: 1.51 g
Fats: 1.88 g
Carbs: 12.79 g
Water: 82 g
Other: 1.82 g
Contains more ProteinProtein +219.9%
Contains more CarbsCarbs +20.6%
Contains more OtherOther +70.3%
Contains more FatsFats +42.4%
~equal in Water ~82g

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
56% 25% 19%
Saturated fat: Sat. Fat 0.97 g
Monounsaturated fat: Mono. Fat 0.44 g
Polyunsaturated fat: Poly. Fat 0.33 g
Contains less Sat. FatSaturated fat -64.9%
Contains more Poly. FatPolyunsaturated fat +24.2%
~equal in Monounsaturated fat ~0.44g

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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. Potato soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171158/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.