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  6. Refried beans vs. Soy sauce

Refried beans vs. Soy sauce — In-Depth Nutrition Comparison

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What are the main differences between refried beans and soy sauce?

  • Refried beans are richer in fiber, selenium, copper, and vitamin C, yet soy sauce is richer in manganese, vitamin B3, phosphorus, magnesium, and vitamin B2.
  • Soy sauce's daily need coverage for sodium is 223% higher.
  • Refried beans contain less sodium.
  • Soy sauce has a lower glycemic index than refried beans.

We used Refried beans, canned, traditional style (includes USDA commodity) and Soy sauce made from soy and wheat (shoyu) types in this comparison.

Infographic

Refried beans vs Soy sauce 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 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 53% 9.9% 38% 54% 14% 24% 71% 716% 133% 2.7%
Contains more CopperCopper +200%
Contains less SodiumSodium -93.3%
Contains more SeleniumSelenium +1060%
Contains more MagnesiumMagnesium +111.4%
Contains more CalciumCalcium +13.8%
Contains more PotassiumPotassium +36.4%
Contains more ZincZinc +50%
Contains more PhosphorusPhosphorus +80.4%
Contains more ManganeseManganese +252.2%
~equal in Iron ~1.45mg

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 0% 0% 0% 0% 8.3% 38% 41% 18% 34% 0% 0% 11% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +130.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +15.8%
Contains more Vitamin B2Vitamin B2 +108.9%
Contains more Vitamin B3Vitamin B3 +498.4%
Contains more Vitamin B5Vitamin B5 +57.1%
Contains more Vitamin B6Vitamin B6 +43.7%
Contains more FolateFolate +27.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Refried beans Soy sauce DV% diff.
Sodium 370mg 5493mg 223%
Manganese 0.289mg 1.018mg 32%
Histidine 153mg 0.174mg 22%
Fiber 3.7g 0.8g 12%
Phosphorus 92mg 166mg 11%
Vitamin B3 0.367mg 2.196mg 11%
Copper 0.129mg 0.043mg 10%
Selenium 5.8µg 0.5µg 10%
Magnesium 35mg 74mg 9%
Vitamin C 6mg 0mg 7%
Vitamin B2 0.079mg 0.165mg 7%
Protein 4.98g 8.14g 6%
Vitamin B1 0.076mg 0.033mg 4%
Saturated fat 0.631g 0.073g 3%
Potassium 319mg 435mg 3%
Vitamin B6 0.103mg 0.148mg 3%
Zinc 0.58mg 0.87mg 3%
Starch 7.43g 3%
Carbs 13.55g 4.93g 3%
Vitamin K 2.1µg 0µg 2%
Polyunsaturated fat 0.543g 0.263g 2%
Vitamin B5 0.189mg 0.297mg 2%
Calories 90kcal 53kcal 2%
Fats 2.01g 0.57g 2%
Vitamin E 0.09mg 0mg 1%
Folate 11µg 14µg 1%
Choline 21.2mg 18.3mg 1%
Monounsaturated fat 0.601g 0.088g 1%
Net carbs 9.85g 4.13g N/A
Calcium 29mg 33mg 0%
Iron 1.44mg 1.45mg 0%
Sugar 0.54g 0.4g N/A
Trans fat 0.016g 0g N/A
Tryptophan 0.065mg 0.096mg 0%
Threonine 0.231mg 0.271mg 0%
Isoleucine 0.242mg 0.318mg 0%
Leucine 0.438mg 0.537mg 0%
Lysine 0.377mg 0.381mg 0%
Methionine 0.083mg 0.097mg 0%
Phenylalanine 0.297mg 0.353mg 0%
Valine 0.287mg 0.332mg 0%
Omega-3 - ALA 0.169g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 0.36g N/A

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
8% 5% 71% 15%
Protein: 8.14 g
Fats: 0.57 g
Carbs: 4.93 g
Water: 71.15 g
Other: 15.21 g
Contains more FatsFats +252.6%
Contains more CarbsCarbs +174.8%
Contains more ProteinProtein +63.5%
Contains more OtherOther +789.5%
~equal in Water ~71.15g

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
17% 21% 62%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.263 g
Contains more Mono. FatMonounsaturated fat +583%
Contains more Poly. FatPolyunsaturated fat +106.5%
Contains less Sat. FatSaturated fat -88.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
93% 7%
Starch: 7.43 g
Sucrose: 0.54 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
25% 75%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.3 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +440%
Contains more GlucoseGlucose +∞%
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/nutrients
  2. Soy sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174277/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.