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  6. Minestrone vs. Black bean soup

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

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Important differences between minestrone and black bean soup

  • Minestrone has more vitamin A; however, black bean soup is richer in copper, fiber, manganese, iron, folate, phosphorus, zinc, and magnesium.
  • Black bean soup's daily need coverage for sodium is 31% more.
  • Minestrone contains 2 times more vitamin A than black bean soup. Minestrone contains 970IU of vitamin A, while black bean soup contains 445IU.
  • Minestrone contains less sodium.

The food varieties used in the comparison are Soup, minestrone, canned, prepared with equal volume water and Soup, black bean, canned, condensed.

Infographic

Minestrone 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 2.1% 4.2% 11% 14% 17% 8.5% 9.9% 33% 20% 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 less SodiumSodium -73.8%
Contains more MagnesiumMagnesium +1000%
Contains more CalciumCalcium +150%
Contains more PotassiumPotassium +92.3%
Contains more IronIron +294.7%
Contains more CopperCopper +488.2%
Contains more ZincZinc +254.8%
Contains more PhosphorusPhosphorus +226.1%
Contains more ManganeseManganese +228.9%
~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 1.7% 16% 0% 0% 5.5% 4.2% 7.3% 8.4% 9.5% 0% 0% 11% 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 +150%
Contains more Vitamin AVitamin A +122.7%
Contains more Vitamin B1Vitamin B1 +90.9%
Contains more Vitamin B2Vitamin B2 +116.7%
Contains more Vitamin B5Vitamin B5 +14.3%
Contains more Vitamin B6Vitamin B6 +70.7%
Contains more FolateFolate +340%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~0.41mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Minestrone Black bean soup DV% diff.
Sodium 254mg 970mg 31%
Copper 0.051mg 0.3mg 28%
Fiber 0.4g 6.8g 26%
Manganese 0.152mg 0.5mg 15%
Iron 0.38mg 1.5mg 14%
Folate 15µg 66µg 13%
Phosphorus 23mg 75mg 7%
Zinc 0.31mg 1.1mg 7%
Magnesium 3mg 33mg 7%
Protein 1.77g 4.83g 6%
Potassium 130mg 250mg 4%
Carbs 4.66g 15.42g 4%
Calories 34kcal 91kcal 3%
Choline 15.5mg 3%
Vitamin A 49µg 22µg 3%
Vitamin B2 0.018mg 0.039mg 2%
Vitamin B6 0.041mg 0.07mg 2%
Vitamin K 1.8µg 2%
Vitamin B1 0.022mg 0.042mg 2%
Vitamin E 0.36mg 2%
Calcium 14mg 35mg 2%
Saturated fat 0.23g 0.34g 1%
Fats 1.04g 1.32g 0%
Vitamin C 0.5mg 0.2mg 0%
Net carbs 4.26g 8.62g N/A
Cholesterol 1mg 0mg 0%
Sugar 2.49g N/A
Vitamin B3 0.391mg 0.41mg 0%
Vitamin B5 0.14mg 0.16mg 0%
Monounsaturated fat 0.29g 0.48g 0%
Polyunsaturated fat 0.46g 0.41g 0%
Tryptophan 0.013mg 0%
Threonine 0.043mg 0%
Isoleucine 0.054mg 0%
Leucine 0.098mg 0%
Lysine 0.076mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.064mg 0%
Valine 0.074mg 0%
Histidine 0.03mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 5% 91%
Protein: 1.77 g
Fats: 1.04 g
Carbs: 4.66 g
Water: 91.33 g
Other: 1.2 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 WaterWater +21.2%
Contains more ProteinProtein +172.9%
Contains more FatsFats +26.9%
Contains more CarbsCarbs +230.9%
Contains more OtherOther +158.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 30% 47%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.46 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 less Sat. FatSaturated fat -32.4%
Contains more Poly. FatPolyunsaturated fat +12.2%
Contains more Mono. FatMonounsaturated fat +65.5%

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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. Minestrone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172913/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.