Refried beans vs. Soybean — In-Depth Nutrition Comparison

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Important differences between refried beans and soybeans

Refried beans have less iron, copper, manganese, phosphorus, vitamin B2, vitamin K, magnesium, folate, and vitamin B6.
Soybeans' daily need coverage for iron is 46% more.
Refried beans have 370 times more sodium than soybeans. Refried beans have 370mg of sodium, while soybeans have 1mg.
Refried beans have a higher glycemic index than soybeans.

The food varieties used in the comparison are Refried beans, canned, traditional style (includes USDA commodity) and Soybeans, mature cooked, boiled, without salt.

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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.

Refried beans

Soybean

Contains more MagnesiumMagnesium	+145.7%
Contains more CalciumCalcium	+251.7%
Contains more PotassiumPotassium	+61.4%
Contains more IronIron	+256.9%
Contains more CopperCopper	+215.5%
Contains more ZincZinc	+98.3%
Contains more PhosphorusPhosphorus	+166.3%
Contains less SodiumSodium	-99.7%
Contains more ManganeseManganese	+185.1%
Contains more SeleniumSelenium	+25.9%

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.

Refried beans

Soybean

Contains more Vitamin CVitamin C

+252.9%

Contains more Vitamin EVitamin E	+288.9%
Contains more Vitamin B1Vitamin B1	+103.9%
Contains more Vitamin B2Vitamin B2	+260.8%
Contains more Vitamin B6Vitamin B6	+127.2%
Contains more Vitamin KVitamin K	+814.3%
Contains more FolateFolate	+390.9%
Contains more CholineCholine	+124.1%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B3 ~0.399mg

~equal in Vitamin B5 ~0.179mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	1.44mg	5.14mg	46%
Copper	0.129mg	0.407mg	31%
Polyunsaturated fat	0.543g	5.064g	30%
Protein	4.98g	18.21g	26%
Manganese	0.289mg	0.824mg	23%
Phosphorus	92mg	245mg	22%
Histidine	153mg	0.449mg	22%
Sodium	370mg	1mg	16%
Vitamin B2	0.079mg	0.285mg	16%
Vitamin K	2.1µg	19.2µg	14%
Magnesium	35mg	86mg	12%
Folate	11µg	54µg	11%
Fats	2.01g	8.97g	11%
Vitamin B6	0.103mg	0.234mg	10%
Fiber	3.7g	6g	9%
Calcium	29mg	102mg	7%
Vitamin B1	0.076mg	0.155mg	7%
Potassium	319mg	515mg	6%
Zinc	0.58mg	1.15mg	5%
Choline	21.2mg	47.5mg	5%
Vitamin C	6mg	1.7mg	5%
Calories	90kcal	172kcal	4%
Selenium	5.8µg	7.3µg	3%
Monounsaturated fat	0.601g	1.981g	3%
Starch	7.43g		3%
Saturated fat	0.631g	1.297g	3%
Vitamin E	0.09mg	0.35mg	2%
Carbs	13.55g	8.36g	2%
Net carbs	9.85g	2.36g	N/A
Sugar	0.54g	3g	N/A
Vitamin B3	0.367mg	0.399mg	0%
Vitamin B5	0.189mg	0.179mg	0%
Trans fat	0.016g	0g	N/A
Tryptophan	0.065mg	0.242mg	0%
Threonine	0.231mg	0.723mg	0%
Isoleucine	0.242mg	0.807mg	0%
Leucine	0.438mg	1.355mg	0%
Lysine	0.377mg	1.108mg	0%
Methionine	0.083mg	0.224mg	0%
Phenylalanine	0.297mg	0.869mg	0%
Valine	0.287mg	0.831mg	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