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Cheese sauce vs. Black bean soup — In-Depth Nutrition Comparison

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Important differences between cheese sauce and black bean soup

  • Cheese sauce has more vitamin B2, phosphorus, vitamin B5, vitamin B12, and folate; however, black bean soup is richer in copper, fiber, and manganese.
  • Cheese sauce's daily need coverage for sodium is 97% more.
  • Black bean soup contains less saturated fat.

The food varieties used in the comparison are Sauce, cheese sauce mix, dry and Soup, black bean, canned, condensed.

Infographic

Cheese sauce vs Black bean soup 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 61% 38% 19% 28% 30% 121% 418% 6.8% 0%
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%
Contains more CalciumCalcium +482.9%
Contains more PotassiumPotassium +71.2%
Contains more PhosphorusPhosphorus +277.3%
Contains more IronIron +200%
Contains more CopperCopper +252.9%
Contains less SodiumSodium -69.7%
Contains more ManganeseManganese +861.5%
~equal in Magnesium ~33mg
~equal in Zinc ~1.1mg
~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 3% 19% 0% 0% 53% 156% 45% 90% 42% 58% 0% 101% 0%
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%
Contains more Vitamin CVitamin C +350%
Contains more Vitamin AVitamin A +154.5%
Contains more Vitamin B1Vitamin B1 +402.4%
Contains more Vitamin B2Vitamin B2 +1638.5%
Contains more Vitamin B3Vitamin B3 +485.1%
Contains more Vitamin B5Vitamin B5 +836.9%
Contains more Vitamin B6Vitamin B6 +160%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +103%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 18% 61% 4% 10%
Protein: 7.68 g
Fats: 18.33 g
Carbs: 60.52 g
Water: 3.78 g
Other: 9.69 g
5% 15% 75% 3%
Protein: 4.83 g
Fats: 1.32 g
Carbs: 15.42 g
Water: 75.33 g
Other: 3.1 g
Contains more ProteinProtein +59%
Contains more FatsFats +1288.6%
Contains more CarbsCarbs +292.5%
Contains more OtherOther +212.6%
Contains more WaterWater +1892.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
52% 42% 6%
Saturated fat: Sat. Fat 8.44 g
Monounsaturated fat: Mono. Fat 6.868 g
Polyunsaturated fat: Poly. Fat 0.983 g
28% 39% 33%
Saturated fat: Sat. Fat 0.34 g
Monounsaturated fat: Mono. Fat 0.48 g
Polyunsaturated fat: Poly. Fat 0.41 g
Contains more Mono. FatMonounsaturated fat +1330.8%
Contains more Poly. FatPolyunsaturated fat +139.8%
Contains less Sat. FatSaturated fat -96%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cheese sauce Black bean soup DV% diff.
Sodium 3202mg 970mg 97%
Vitamin B2 0.678mg 0.039mg 49%
Saturated fat 8.44g 0.34g 37%
Phosphorus 283mg 75mg 30%
Vitamin B5 1.499mg 0.16mg 27%
Fats 18.33g 1.32g 26%
Copper 0.085mg 0.3mg 24%
Fiber 1g 6.8g 23%
Vitamin B12 0.46µg 0µg 19%
Manganese 0.052mg 0.5mg 19%
Folate 134µg 66µg 17%
Calories 438kcal 91kcal 17%
Calcium 204mg 35mg 17%
Monounsaturated fat 6.868g 0.48g 16%
Carbs 60.52g 15.42g 15%
Vitamin B1 0.211mg 0.042mg 14%
Iron 0.5mg 1.5mg 13%
Vitamin B3 2.399mg 0.41mg 12%
Vitamin B6 0.182mg 0.07mg 9%
Cholesterol 23mg 0mg 8%
Protein 7.68g 4.83g 6%
Potassium 428mg 250mg 5%
Polyunsaturated fat 0.983g 0.41g 4%
Vitamin A 56µg 22µg 4%
Choline 15.5mg 3%
Vitamin E 0.36mg 2%
Vitamin K 1.8µg 2%
Magnesium 36mg 33mg 1%
Vitamin C 0.9mg 0.2mg 1%
Net carbs 59.52g 8.62g N/A
Sugar 10.26g 2.49g N/A
Zinc 1.11mg 1.1mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheese sauce Black bean soup
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
44%
Cheese sauce
10%
Black bean soup
Minerals Daily Need Coverage Score
75%
Cheese sauce
47%
Black bean soup

Comparison summary

Which food is richer in minerals?
Cheese sauce
Cheese sauce is relatively richer in minerals
Which food is lower in glycemic index?
Cheese sauce
Cheese sauce is lower in glycemic index (difference - 57)
Which food is richer in vitamins?
Cheese sauce
Cheese sauce is relatively richer in vitamins
Which food is lower in Cholesterol?
Black bean soup
Black bean soup is lower in Cholesterol (difference - 23mg)
Which food is lower in Sugar?
Black bean soup
Black bean soup is lower in Sugar (difference - 7.77g)
Which food contains less Sodium?
Black bean soup
Black bean soup contains less Sodium (difference - 2232mg)
Which food is lower in Saturated fat?
Black bean soup
Black bean soup is lower in Saturated fat (difference - 8.1g)
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. Cheese sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171584/nutrients
  2. 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.