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  6. Refried beans vs. Minestrone

Refried beans vs. Minestrone — In-Depth Nutrition Comparison

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Summary of differences between Refried beans and Minestrone

  • Refried beans have more Iron, Fiber, Phosphorus, Copper, Magnesium, Vitamin C, Manganese, and Potassium, while Minestrone have more Vitamin A RAE.
  • Refried beans covers your daily need of Iron 13% more than Minestrone.
  • Refried beans contain 12 times more Vitamin C than Minestrone. While Refried beans contain 6mg of Vitamin C, Minestrone contains only 0.5mg.
  • The amount of Sodium in Minestrone is lower.

These are the specific foods used in this comparison Refried beans, canned, traditional style (includes USDA commodity) and Soup, minestrone, canned, prepared with equal volume water.

Infographic

Refried beans vs Minestrone 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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
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%
Contains more MagnesiumMagnesium +1066.7%
Contains more CalciumCalcium +107.1%
Contains more PotassiumPotassium +145.4%
Contains more IronIron +278.9%
Contains more CopperCopper +152.9%
Contains more ZincZinc +87.1%
Contains more PhosphorusPhosphorus +300%
Contains more ManganeseManganese +90.1%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -31.4%

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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
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%
Contains more Vitamin CVitamin C +1100%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B1Vitamin B1 +245.5%
Contains more Vitamin B2Vitamin B2 +338.9%
Contains more Vitamin B5Vitamin B5 +35%
Contains more Vitamin B6Vitamin B6 +151.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +36.4%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~0.391mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
2% 5% 91%
Protein: 1.77 g
Fats: 1.04 g
Carbs: 4.66 g
Water: 91.33 g
Other: 1.2 g
Contains more ProteinProtein +181.4%
Contains more FatsFats +93.3%
Contains more CarbsCarbs +190.8%
Contains more OtherOther +42.5%
Contains more WaterWater +17.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
36% 34% 31%
Saturated Fat: Sat. Fat 0.631 g
Monounsaturated Fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
23% 30% 47%
Saturated Fat: Sat. Fat 0.23 g
Monounsaturated Fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.46 g
Contains more Mono. FatMonounsaturated Fat +107.2%
Contains more Poly. FatPolyunsaturated fat +18%
Contains less Sat. FatSaturated Fat -63.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Refried beans Minestrone
Lower in Cholesterol ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins 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 Refried beans Minestrone Opinion
Calories 90kcal 34kcal Refried beans
Protein 4.98g 1.77g Refried beans
Fats 2.01g 1.04g Refried beans
Vitamin C 6mg 0.5mg Refried beans
Net carbs 9.85g 4.26g Refried beans
Carbs 13.55g 4.66g Refried beans
Cholesterol 0mg 1mg Refried beans
Magnesium 35mg 3mg Refried beans
Calcium 29mg 14mg Refried beans
Potassium 319mg 130mg Refried beans
Iron 1.44mg 0.38mg Refried beans
Sugar 0.54g Minestrone
Fiber 3.7g 0.4g Refried beans
Copper 0.129mg 0.051mg Refried beans
Zinc 0.58mg 0.31mg Refried beans
Starch 7.43g Refried beans
Phosphorus 92mg 23mg Refried beans
Sodium 370mg 254mg Minestrone
Vitamin A 0IU 970IU Minestrone
Vitamin A RAE 0µg 49µg Minestrone
Vitamin E 0.09mg Refried beans
Manganese 0.289mg 0.152mg Refried beans
Selenium 5.8µg Refried beans
Vitamin B1 0.076mg 0.022mg Refried beans
Vitamin B2 0.079mg 0.018mg Refried beans
Vitamin B3 0.367mg 0.391mg Minestrone
Vitamin B5 0.189mg 0.14mg Refried beans
Vitamin B6 0.103mg 0.041mg Refried beans
Vitamin K 2.1µg Refried beans
Folate 11µg 15µg Minestrone
Trans Fat 0.016g Minestrone
Choline 21.2mg Refried beans
Saturated Fat 0.631g 0.23g Minestrone
Monounsaturated Fat 0.601g 0.29g Refried beans
Polyunsaturated fat 0.543g 0.46g Refried beans
Tryptophan 0.065mg 0.013mg Refried beans
Threonine 0.231mg 0.043mg Refried beans
Isoleucine 0.242mg 0.054mg Refried beans
Leucine 0.438mg 0.098mg Refried beans
Lysine 0.377mg 0.076mg Refried beans
Methionine 0.083mg 0.018mg Refried beans
Phenylalanine 0.297mg 0.064mg Refried beans
Valine 0.287mg 0.074mg Refried beans
Histidine 153mg 0.03mg Refried beans
Omega-3 - ALA 0.169g Refried beans
Omega-3 - Eicosatrienoic acid 0.001g Refried beans
Omega-6 - Eicosadienoic acid 0.008g Refried beans
Omega-6 - Linoleic acid 0.36g Refried beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Refried beans Minestrone
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
10%
Refried beans
8%
Minestrone
Minerals Daily Need Coverage Score
33%
Refried beans
12%
Minestrone

Comparison summary

Which food is lower in Cholesterol?
Refried beans
Refried beans is lower in Cholesterol (difference - 1mg)
Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 9)
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?
Minestrone
Minestrone is lower in Sugar (difference - 0.54g)
Which food contains less Sodium?
Minestrone
Minestrone contains less Sodium (difference - 116mg)
Which food is lower in Saturated Fat?
Minestrone
Minestrone is lower in Saturated Fat (difference - 0.401g)
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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/nutrients
  2. Minestrone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172913/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.