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Refried beans vs Soba - In-Depth Nutrition Comparison

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How are Refried beans and Soba different?

  • Refried beans are richer in Copper, Iron, Phosphorus, Potassium, and Magnesium, while Soba is higher in Vitamin C.
  • Refried beans covers your daily need of Sodium 13% more than Soba.
  • Refried beans contain 16 times more Copper than Soba. Refried beans contain 0.129mg of Copper, while Soba contains 0.008mg.
  • Soba is lower in Sodium.

Refried beans, canned, traditional style (includes USDA commodity) and Noodles, japanese, soba, cooked types were used in this article.

Infographic

Refried beans vs Soba 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +625%
Contains more Iron +200%
Contains more Magnesium +288.9%
Contains more Phosphorus +268%
Contains more Potassium +811.4%
Contains more Zinc +383.3%
Contains more Copper +1512.5%
Contains less Sodium -83.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 54% 25% 40% 29% 49% 16% 43%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 18% 7% 11% 4% 8% 4% 3%
Contains more Calcium +625%
Contains more Iron +200%
Contains more Magnesium +288.9%
Contains more Phosphorus +268%
Contains more Potassium +811.4%
Contains more Zinc +383.3%
Contains more Copper +1512.5%
Contains less Sodium -83.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
3
Soba
Contains more Vitamin C +∞%
Contains more Vitamin B2 +203.8%
Contains more Vitamin B6 +157.5%
Contains more Folate +57.1%
Contains more Vitamin B1 +23.7%
Contains more Vitamin B3 +39%
Contains more Vitamin B5 +24.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 20% 19% 19% 7% 12% 24% 9% 0% 6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 24% 6% 10% 15% 10% 6% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +203.8%
Contains more Vitamin B6 +157.5%
Contains more Folate +57.1%
Contains more Vitamin B1 +23.7%
Contains more Vitamin B3 +39%
Contains more Vitamin B5 +24.3%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Refried beans Soba
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Refried beans Soba Opinion
Net carbs 9.85g 21.44g Soba
Protein 4.98g 5.06g Soba
Fats 2.01g 0.1g Refried beans
Carbs 13.55g 21.44g Soba
Calories 90kcal 99kcal Soba
Starch 7.43g g Refried beans
Fructose 0g g Refried beans
Sugar 0.54g g Soba
Fiber 3.7g g Refried beans
Calcium 29mg 4mg Refried beans
Iron 1.44mg 0.48mg Refried beans
Magnesium 35mg 9mg Refried beans
Phosphorus 92mg 25mg Refried beans
Potassium 319mg 35mg Refried beans
Sodium 370mg 60mg Soba
Zinc 0.58mg 0.12mg Refried beans
Copper 0.129mg 0.008mg Refried beans
Vitamin A 0IU 0IU
Vitamin E 0.09mg mg Refried beans
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6mg 0mg Refried beans
Vitamin B1 0.076mg 0.094mg Soba
Vitamin B2 0.079mg 0.026mg Refried beans
Vitamin B3 0.367mg 0.51mg Soba
Vitamin B5 0.189mg 0.235mg Soba
Vitamin B6 0.103mg 0.04mg Refried beans
Folate 11µg 7µg Refried beans
Vitamin B12 0µg 0µg
Vitamin K 2.1µg µg Refried beans
Tryptophan 0.065mg 0.072mg Soba
Threonine 0.231mg 0.177mg Refried beans
Isoleucine 0.242mg 0.195mg Refried beans
Leucine 0.438mg 0.33mg Refried beans
Lysine 0.377mg 0.214mg Refried beans
Methionine 0.083mg 0.072mg Refried beans
Phenylalanine 0.297mg 0.217mg Refried beans
Valine 0.287mg 0.249mg Refried beans
Histidine 153mg 0.119mg Refried beans
Cholesterol 0mg 0mg
Trans Fat 0.016g g Soba
Saturated Fat 0.631g 0.019g Soba
Monounsaturated Fat 0.601g 0.026g Refried beans
Polyunsaturated fat 0.543g 0.031g Refried beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Refried beans Soba
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
10
Refried beans
6
Soba
Mineral Summary Score
33
Refried beans
7
Soba

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
30%
Refried beans
30%
Soba
Carbohydrates
14%
Refried beans
21%
Soba
Fats
9%
Refried beans
0%
Soba

Comparison summary

Which food is lower in Sugar?
Soba
Soba is lower in Sugar (difference - 0.54g)
Which food contains less Sodium?
Soba
Soba contains less Sodium (difference - 310mg)
Which food is lower in Saturated Fat?
Soba
Soba is lower in Saturated Fat (difference - 0.612g)
Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 8)
Which food is richer in minerals?
Refried beans
Refried beans is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/nutrients
  2. Soba - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168907/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.