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Black bean soup vs. Tomatillo Salsa Verde — In-Depth Nutrition Comparison

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Significant differences between black bean soup and tomatillo Salsa Verde

  • The amount of fiber and iron in black bean soup is higher than in tomatillo Salsa Verde.
  • Black bean soup covers your daily fiber needs 27% more than tomatillo Salsa Verde.
  • Tomatillo Salsa Verde contains less sodium.

Specific food types used in this comparison are Soup, black bean, canned, condensed and PACE, Salsa Verde.

Infographic

Black bean soup vs Tomatillo Salsa Verde 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 0% 0% 18% 0% 0% 0% 0% 94% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +23.2%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains less SodiumSodium -25.9%
~equal in Selenium ~µg

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 13% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +1800%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

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
6% 88% 4%
Protein: 0 g
Fats: 1.56 g
Carbs: 6.25 g
Water: 88.1 g
Other: 4.09 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +146.7%
Contains more FatsFats +18.2%
Contains more WaterWater +17%
Contains more OtherOther +31.9%

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 Tomatillo Salsa Verde
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Black bean soup Tomatillo Salsa Verde DV% diff.
Copper 0.3mg 33%
Fiber 6.8g 0g 27%
Manganese 0.5mg 22%
Iron 1.5mg 0mg 19%
Folate 66µg 17%
Phosphorus 75mg 11%
Sodium 970mg 719mg 11%
Protein 4.83g 0g 10%
Zinc 1.1mg 10%
Magnesium 33mg 8%
Vitamin B6 0.07mg 5%
Calcium 35mg 0mg 4%
Vitamin C 0.2mg 3.8mg 4%
Vitamin B1 0.042mg 4%
Vitamin B5 0.16mg 3%
Vitamin B3 0.41mg 3%
Choline 15.5mg 3%
Vitamin B2 0.039mg 3%
Polyunsaturated fat 0.41g 3%
Carbs 15.42g 6.25g 3%
Vitamin E 0.36mg 2%
Vitamin A 22µg 2%
Vitamin K 1.8µg 2%
Saturated fat 0.34g 0g 2%
Calories 91kcal 47kcal 2%
Potassium 250mg 203mg 1%
Monounsaturated fat 0.48g 1%
Fats 1.32g 1.56g 0%
Net carbs 8.62g 6.25g N/A
Sugar 2.49g 6.25g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black bean soup Tomatillo Salsa Verde
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
10%
Black bean soup
1%
Tomatillo Salsa Verde
Minerals Daily Need Coverage Score
47%
Black bean soup
11%
Tomatillo Salsa Verde

Comparison summary

Which food contains less Sodium?
Tomatillo Salsa Verde
Tomatillo Salsa Verde contains less Sodium (difference - 251mg)
Which food is lower in Saturated fat?
Tomatillo Salsa Verde
Tomatillo Salsa Verde is lower in Saturated fat (difference - 0.34g)
Which food is lower in glycemic index?
Tomatillo Salsa Verde
Tomatillo Salsa Verde is lower in glycemic index (difference - 57)
Which food is lower in Sugar?
Black bean soup
Black bean soup is lower in Sugar (difference - 3.76g)
Which food is richer in minerals?
Black bean soup
Black bean soup is relatively richer in minerals
Which food is richer in vitamins?
Black bean soup
Black bean soup is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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

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.