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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

  • Black bean soup has more Copper, Fiber, Manganese, Iron, Folate, Phosphorus, Zinc, and Magnesium than Minestrone.
  • Black bean soup's daily need coverage for Sodium is 31% more.
  • 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% 58% 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% 27% 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 +118%
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

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%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Minestrone Black bean soup Opinion
Calories 34kcal 91kcal Black bean soup
Protein 1.77g 4.83g Black bean soup
Fats 1.04g 1.32g Black bean soup
Vitamin C 0.5mg 0.2mg Minestrone
Net carbs 4.26g 8.62g Black bean soup
Carbs 4.66g 15.42g Black bean soup
Cholesterol 1mg 0mg Black bean soup
Magnesium 3mg 33mg Black bean soup
Calcium 14mg 35mg Black bean soup
Potassium 130mg 250mg Black bean soup
Iron 0.38mg 1.5mg Black bean soup
Sugar 2.49g Minestrone
Fiber 0.4g 6.8g Black bean soup
Copper 0.051mg 0.3mg Black bean soup
Zinc 0.31mg 1.1mg Black bean soup
Phosphorus 23mg 75mg Black bean soup
Sodium 254mg 970mg Minestrone
Vitamin A 970IU 445IU Minestrone
Vitamin A 49µg 22µg Minestrone
Vitamin E 0.36mg Black bean soup
Manganese 0.152mg 0.5mg Black bean soup
Vitamin B1 0.022mg 0.042mg Black bean soup
Vitamin B2 0.018mg 0.039mg Black bean soup
Vitamin B3 0.391mg 0.41mg Black bean soup
Vitamin B5 0.14mg 0.16mg Black bean soup
Vitamin B6 0.041mg 0.07mg Black bean soup
Vitamin K 1.8µg Black bean soup
Folate 15µg 66µg Black bean soup
Choline 15.5mg Black bean soup
Saturated Fat 0.23g 0.34g Minestrone
Monounsaturated Fat 0.29g 0.48g Black bean soup
Polyunsaturated fat 0.46g 0.41g Minestrone
Tryptophan 0.013mg Minestrone
Threonine 0.043mg Minestrone
Isoleucine 0.054mg Minestrone
Leucine 0.098mg Minestrone
Lysine 0.076mg Minestrone
Methionine 0.018mg Minestrone
Phenylalanine 0.064mg Minestrone
Valine 0.074mg Minestrone
Histidine 0.03mg Minestrone

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Minestrone 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
8%
Minestrone
12%
Black bean soup
Minerals Daily Need Coverage Score
12%
Minestrone
47%
Black bean soup

Comparison summary

Which food is lower in Sugar?
Minestrone
Minestrone is lower in Sugar (difference - 2.49g)
Which food contains less Sodium?
Minestrone
Minestrone contains less Sodium (difference - 716mg)
Which food is lower in Saturated Fat?
Minestrone
Minestrone is lower in Saturated Fat (difference - 0.11g)
Which food is lower in glycemic index?
Minestrone
Minestrone is lower in glycemic index (difference - 10)
Which food is lower in Cholesterol?
Black bean soup
Black bean soup is lower in Cholesterol (difference - 1mg)
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 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. 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.