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  6. Refried beans vs. Soybean

Refried beans vs. Soybean — In-Depth Nutrition Comparison

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Important differences between Refried beans and Soybean

  • Refried beans have less Iron, Copper, Manganese, Phosphorus, Vitamin B2, Vitamin K, Magnesium, Folate, and Vitamin B6.
  • Soybean's daily need coverage for Iron is 46% more.
  • Refried beans have 370 times more Sodium than Soybean. Refried beans have 370mg of Sodium, while Soybean has 1mg.

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

Infographic

Refried beans vs Soybean 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.
Refried beans
Refried beans
0
:
10
Soybean
Soybean
Contains more Calcium +251.7%
Contains more Iron +256.9%
Contains more Magnesium +145.7%
Contains more Phosphorus +166.3%
Contains more Potassium +61.4%
Contains less Sodium -99.7%
Contains more Zinc +98.3%
Contains more Copper +215.5%
Contains more Manganese +185.1%
Contains more Selenium +25.9%
Refried beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 54% 25% 40% 29% 49% 16% 43% 38% 32%
Soybean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 193% 62% 105% 46% 1% 32% 136% 108% 40%
Contains more Calcium +251.7%
Contains more Iron +256.9%
Contains more Magnesium +145.7%
Contains more Phosphorus +166.3%
Contains more Potassium +61.4%
Contains less Sodium -99.7%
Contains more Zinc +98.3%
Contains more Copper +215.5%
Contains more Manganese +185.1%
Contains more Selenium +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
Refried beans
2
:
8
Soybean
Soybean
Contains more Vitamin C +252.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +288.9%
Contains more Vitamin B1 +103.9%
Contains more Vitamin B2 +260.8%
Contains more Vitamin B6 +127.2%
Contains more Folate +390.9%
Contains more Vitamin K +814.3%
Equal in Vitamin B3 - 0.399
Equal in Vitamin B5 - 0.179
Refried beans
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%
Soybean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 7% 0% 6% 39% 66% 8% 11% 54% 41% 0% 48%
Contains more Vitamin C +252.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +288.9%
Contains more Vitamin B1 +103.9%
Contains more Vitamin B2 +260.8%
Contains more Vitamin B6 +127.2%
Contains more Folate +390.9%
Contains more Vitamin K +814.3%
Equal in Vitamin B3 - 0.399
Equal in Vitamin B5 - 0.179

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Refried beans
Refried beans
2
:
3
Soybean
Soybean
Contains more Carbs +62.1%
Contains more Water +24.3%
Contains more Protein +265.7%
Contains more Fats +346.3%
Contains more Other +11.7%
Refried beans
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
Soybean
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
Contains more Carbs +62.1%
Contains more Water +24.3%
Contains more Protein +265.7%
Contains more Fats +346.3%
Contains more Other +11.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Refried beans
Refried beans
1
:
2
Soybean
Soybean
Contains less Saturated Fat -51.3%
Contains more Monounsaturated Fat +229.6%
Contains more Polyunsaturated fat +832.6%
Refried beans
36% 34% 31%
Saturated Fat: 0.631 g
Monounsaturated Fat: 0.601 g
Polyunsaturated fat: 0.543 g
Soybean
16% 24% 61%
Saturated Fat: 1.297 g
Monounsaturated Fat: 1.981 g
Polyunsaturated fat: 5.064 g
Contains less Saturated Fat -51.3%
Contains more Monounsaturated Fat +229.6%
Contains more Polyunsaturated fat +832.6%

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 Soybean
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Refried beans Soybean Opinion
Net carbs 9.85g 2.36g Refried beans
Protein 4.98g 18.21g Soybean
Fats 2.01g 8.97g Soybean
Carbs 13.55g 8.36g Refried beans
Calories 90kcal 172kcal Soybean
Starch 7.43g Refried beans
Sugar 0.54g 3g Refried beans
Fiber 3.7g 6g Soybean
Calcium 29mg 102mg Soybean
Iron 1.44mg 5.14mg Soybean
Magnesium 35mg 86mg Soybean
Phosphorus 92mg 245mg Soybean
Potassium 319mg 515mg Soybean
Sodium 370mg 1mg Soybean
Zinc 0.58mg 1.15mg Soybean
Copper 0.129mg 0.407mg Soybean
Manganese 0.289mg 0.824mg Soybean
Selenium 5.8µg 7.3µg Soybean
Vitamin A 0IU 9IU Soybean
Vitamin E 0.09mg 0.35mg Soybean
Vitamin C 6mg 1.7mg Refried beans
Vitamin B1 0.076mg 0.155mg Soybean
Vitamin B2 0.079mg 0.285mg Soybean
Vitamin B3 0.367mg 0.399mg Soybean
Vitamin B5 0.189mg 0.179mg Refried beans
Vitamin B6 0.103mg 0.234mg Soybean
Folate 11µg 54µg Soybean
Vitamin K 2.1µg 19.2µg Soybean
Tryptophan 0.065mg 0.242mg Soybean
Threonine 0.231mg 0.723mg Soybean
Isoleucine 0.242mg 0.807mg Soybean
Leucine 0.438mg 1.355mg Soybean
Lysine 0.377mg 1.108mg Soybean
Methionine 0.083mg 0.224mg Soybean
Phenylalanine 0.297mg 0.869mg Soybean
Valine 0.287mg 0.831mg Soybean
Histidine 153mg 0.449mg Refried beans
Trans Fat 0.016g 0g Soybean
Saturated Fat 0.631g 1.297g Refried beans
Monounsaturated Fat 0.601g 1.981g Soybean
Polyunsaturated fat 0.543g 5.064g Soybean
Omega-6 - Eicosadienoic acid 0.008g Refried beans
Omega-6 - Linoleic acid 0.36g Refried beans
Omega-3 - ALA 0.169g Refried beans
Omega-3 - Eicosatrienoic acid 0.001g Refried beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Refried beans Soybean
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
23%
Soybean
Minerals Daily Need Coverage Score
33%
Refried beans
75%
Soybean

Comparison summary

Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 369mg)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 24)
Which food is richer in minerals?
Soybean
Soybean is relatively richer in minerals
Which food is richer in vitamins?
Soybean
Soybean is relatively richer in vitamins
Which food is lower in Sugar?
Refried beans
Refried beans is lower in Sugar (difference - 2.46g)
Which food is lower in Saturated Fat?
Refried beans
Refried beans is lower in Saturated Fat (difference - 0.666g)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $3.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.