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Lentil soup vs. Refried beans — In-Depth Nutrition Comparison

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Significant differences between lentil soup and refried beans

  • The amount of selenium, manganese, copper, magnesium, and potassium in refried beans is higher than in lentil soup.

Specific food types used in this comparison are Soup, lentil with ham, canned, ready-to-serve and Refried beans, canned, traditional style (includes USDA commodity).

Infographic

Lentil soup vs Refried beans 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 6.4% 5.1% 13% 40% 23% 8.2% 32% 69% 16% 1.6%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
Contains more MagnesiumMagnesium +288.9%
Contains more CalciumCalcium +70.6%
Contains more PotassiumPotassium +121.5%
Contains more IronIron +34.6%
Contains more CopperCopper +84.3%
Contains more ZincZinc +93.3%
Contains more PhosphorusPhosphorus +24.3%
Contains less SodiumSodium -30.5%
Contains more ManganeseManganese +140.8%
Contains more SeleniumSelenium +1833.3%

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 5.7% 2.3% 0% 0% 18% 10% 10% 8.4% 21% 15% 0% 15% 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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +48.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +81.8%
Contains more Vitamin CVitamin C +252.9%
Contains more Vitamin B2Vitamin B2 +75.6%
Contains more Vitamin B5Vitamin B5 +35%
Contains more Vitamin B6Vitamin B6 +14.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.076mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 8% 86%
Protein: 3.74 g
Fats: 1.12 g
Carbs: 8.16 g
Water: 85.75 g
Other: 1.23 g
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Contains more ProteinProtein +33.2%
Contains more FatsFats +79.5%
Contains more CarbsCarbs +66.1%
Contains more OtherOther +39%
~equal in Water ~77.75g

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 47% 12%
Saturated fat: Sat. Fat 0.45 g
Monounsaturated fat: Mono. Fat 0.52 g
Polyunsaturated fat: Poly. Fat 0.13 g
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
Contains less Sat. FatSaturated fat -28.7%
Contains more Mono. FatMonounsaturated fat +15.6%
Contains more Poly. FatPolyunsaturated fat +317.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lentil soup Refried beans DV% diff.
Histidine 153mg 22%
Fiber 3.7g 15%
Selenium 0.3µg 5.8µg 10%
Manganese 0.12mg 0.289mg 7%
Sodium 532mg 370mg 7%
Copper 0.07mg 0.129mg 7%
Magnesium 9mg 35mg 6%
Vitamin C 1.7mg 6mg 5%
Vitamin B12 0.12µg 0µg 5%
Potassium 144mg 319mg 5%
Iron 1.07mg 1.44mg 5%
Choline 21.2mg 4%
Starch 7.43g 3%
Phosphorus 74mg 92mg 3%
Vitamin B2 0.045mg 0.079mg 3%
Polyunsaturated fat 0.13g 0.543g 3%
Zinc 0.3mg 0.58mg 3%
Protein 3.74g 4.98g 2%
Folate 20µg 11µg 2%
Vitamin K 2.1µg 2%
Carbs 8.16g 13.55g 2%
Calories 56kcal 90kcal 2%
Saturated fat 0.45g 0.631g 1%
Vitamin B6 0.09mg 0.103mg 1%
Vitamin B3 0.545mg 0.367mg 1%
Vitamin B5 0.14mg 0.189mg 1%
Fats 1.12g 2.01g 1%
Vitamin E 0.09mg 1%
Vitamin A 7µg 0µg 1%
Calcium 17mg 29mg 1%
Cholesterol 3mg 0mg 1%
Net carbs 8.16g 9.85g N/A
Sugar 0.54g N/A
Vitamin B1 0.07mg 0.076mg 0%
Trans fat 0.016g N/A
Monounsaturated fat 0.52g 0.601g 0%
Tryptophan 0.065mg 0%
Threonine 0.231mg 0%
Isoleucine 0.242mg 0%
Leucine 0.438mg 0%
Lysine 0.377mg 0%
Methionine 0.083mg 0%
Phenylalanine 0.297mg 0%
Valine 0.287mg 0%
Omega-3 - ALA 0.169g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 0.36g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil soup Refried beans
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
8%
Lentil soup
10%
Refried beans
Minerals Daily Need Coverage Score
21%
Lentil soup
33%
Refried beans

Comparison summary

Which food is lower in Cholesterol?
Refried beans
Refried beans is lower in Cholesterol (difference - 3mg)
Which food contains less Sodium?
Refried beans
Refried beans contains less Sodium (difference - 162mg)
Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 6)
Which food is richer in minerals?
Refried beans
Refried beans is relatively richer in minerals
Which food is richer in vitamins?
Refried beans
Refried beans is relatively richer in vitamins
Which food is lower in Sugar?
Lentil soup
Lentil soup is lower in Sugar (difference - 0.54g)
Which food is lower in Saturated fat?
Lentil soup
Lentil soup is lower in Saturated fat (difference - 0.181g)
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. Lentil soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171549/nutrients
  2. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.