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Onion gravy vs. Black bean soup — In-Depth Nutrition Comparison

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A recap on differences between onion gravy and black bean soup

  • Onion gravy has more vitamin B12, vitamin B2, calcium, vitamin B3, phosphorus, and vitamin B1; however, black bean soup is higher in copper and folate.
  • Onion gravy covers your daily sodium needs 140% more than black bean soup.
  • Black bean soup has less saturated fat.

Food varieties used in this article are Gravy, onion, dry, mix and Soup, black bean, canned, condensed.

Infographic

Onion gravy vs Black bean soup 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% 84% 23% 38% 57% 24% 87% 546% 52% 33%
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 +700%
Contains more PhosphorusPhosphorus +170.7%
Contains more SeleniumSelenium +∞%
Contains more IronIron +50%
Contains more CopperCopper +76.5%
Contains more ZincZinc +25%
Contains less SodiumSodium -76.8%
Contains more ManganeseManganese +25%
~equal in Magnesium ~33mg
~equal in Potassium ~250mg

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 23% 0% 0% 0% 50% 92% 69% 6% 23% 88% 0% 23% 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 +3400%
Contains more Vitamin B1Vitamin B1 +376.2%
Contains more Vitamin B2Vitamin B2 +925.6%
Contains more Vitamin B3Vitamin B3 +802.4%
Contains more Vitamin B6Vitamin B6 +42.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +60%
Contains more FolateFolate +112.9%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 68% 4% 16%
Protein: 9 g
Fats: 3 g
Carbs: 67.64 g
Water: 4.36 g
Other: 16 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 +86.3%
Contains more FatsFats +127.3%
Contains more CarbsCarbs +338.7%
Contains more OtherOther +416.1%
Contains more WaterWater +1627.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
64% 31% 5%
Saturated fat: Sat. Fat 1.86 g
Monounsaturated fat: Mono. Fat 0.9 g
Polyunsaturated fat: Poly. Fat 0.14 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 +87.5%
Contains less Sat. FatSaturated fat -81.7%
Contains more Poly. FatPolyunsaturated fat +192.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Onion gravy Black bean soup DV% diff.
Sodium 4186mg 970mg 140%
Vitamin B12 0.7µg 0µg 29%
Vitamin B2 0.4mg 0.039mg 28%
Calcium 280mg 35mg 25%
Vitamin B3 3.7mg 0.41mg 21%
Phosphorus 203mg 75mg 18%
Carbs 67.64g 15.42g 17%
Copper 0.17mg 0.3mg 14%
Vitamin B1 0.2mg 0.042mg 13%
Calories 322kcal 91kcal 12%
Selenium 6.1µg 11%
Folate 31µg 66µg 9%
Vitamin C 7mg 0.2mg 8%
Protein 9g 4.83g 8%
Saturated fat 1.86g 0.34g 7%
Iron 1mg 1.5mg 6%
Manganese 0.4mg 0.5mg 4%
Fiber 6g 6.8g 3%
Choline 15.5mg 3%
Fats 3g 1.32g 3%
Vitamin K 1.8µg 2%
Vitamin B6 0.1mg 0.07mg 2%
Polyunsaturated fat 0.14g 0.41g 2%
Vitamin E 0.36mg 2%
Vitamin A 0µg 22µg 2%
Zinc 0.88mg 1.1mg 2%
Vitamin B5 0.1mg 0.16mg 1%
Monounsaturated fat 0.9g 0.48g 1%
Cholesterol 2mg 0mg 1%
Net carbs 61.64g 8.62g N/A
Magnesium 34mg 33mg 0%
Potassium 262mg 250mg 0%
Sugar 2.49g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Onion gravy 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
29%
Onion gravy
10%
Black bean soup
Minerals Daily Need Coverage Score
97%
Onion gravy
47%
Black bean soup

Comparison summary

Which food is lower in Sugar?
Onion gravy
Onion gravy is lower in Sugar (difference - 2.49g)
Which food is lower in glycemic index?
Onion gravy
Onion gravy is lower in glycemic index (difference - 57)
Which food is lower in Cholesterol?
Black bean soup
Black bean soup is lower in Cholesterol (difference - 2mg)
Which food contains less Sodium?
Black bean soup
Black bean soup contains less Sodium (difference - 3216mg)
Which food is lower in Saturated fat?
Black bean soup
Black bean soup is lower in Saturated fat (difference - 1.52g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Onion gravy - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171172/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.