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  6. Refried beans vs. Soybean meal

Refried beans vs. Soybean meal — In-Depth Nutrition Comparison

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Important differences between refried beans and soybean meal

  • Refried beans have less copper, iron, manganese, phosphorus, folate, magnesium, potassium, vitamin B1, zinc, and vitamin B6.
  • Soybean meal's daily need coverage for copper is 208% more.
  • Soybean meal has a higher glycemic index than refried beans.

The food varieties used in the comparison are Refried beans, canned, traditional style (includes USDA commodity) and Soy meal, defatted, raw.

Infographic

Refried beans vs Soybean meal 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 219% 73% 220% 514% 667% 138% 300% 0.39% 496% 18%
Contains more SeleniumSelenium +75.8%
Contains more MagnesiumMagnesium +774.3%
Contains more CalciumCalcium +741.4%
Contains more PotassiumPotassium +680.6%
Contains more IronIron +851.4%
Contains more CopperCopper +1450.4%
Contains more ZincZinc +772.4%
Contains more PhosphorusPhosphorus +662%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +1214.9%

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.
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% 0.67% 0% 0% 173% 58% 49% 119% 131% 0% 0% 227% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +809.2%
Contains more Vitamin B2Vitamin B2 +217.7%
Contains more Vitamin B3Vitamin B3 +604.9%
Contains more Vitamin B5Vitamin B5 +945.5%
Contains more Vitamin B6Vitamin B6 +452.4%
Contains more FolateFolate +2654.5%
~equal in Vitamin D ~0µg
~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
49% 2% 36% 7% 6%
Protein: 49.2 g
Fats: 2.39 g
Carbs: 35.89 g
Water: 6.94 g
Other: 5.58 g
Contains more WaterWater +1020.3%
Contains more ProteinProtein +888%
Contains more FatsFats +18.9%
Contains more CarbsCarbs +164.9%
Contains more OtherOther +226.3%

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
16% 24% 61%
Saturated fat: Sat. Fat 0.268 g
Monounsaturated fat: Mono. Fat 0.409 g
Polyunsaturated fat: Poly. Fat 1.045 g
Contains more Mono. FatMonounsaturated fat +46.9%
Contains less Sat. FatSaturated fat -57.5%
Contains more Poly. FatPolyunsaturated fat +92.4%

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 meal
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Refried beans Soybean meal DV% diff.
Copper 0.129mg 2mg 208%
Iron 1.44mg 13.7mg 153%
Manganese 0.289mg 3.8mg 153%
Protein 4.98g 49.2g 88%
Phosphorus 92mg 701mg 87%
Folate 11µg 303µg 73%
Magnesium 35mg 306mg 65%
Potassium 319mg 2490mg 64%
Vitamin B1 0.076mg 0.691mg 51%
Zinc 0.58mg 5.06mg 41%
Vitamin B5 0.189mg 1.976mg 36%
Vitamin B6 0.103mg 0.569mg 36%
Calcium 29mg 244mg 22%
Histidine 153mg 1.212mg 22%
Sodium 370mg 3mg 16%
Fiber 3.7g 15%
Vitamin B3 0.367mg 2.587mg 14%
Vitamin B2 0.079mg 0.251mg 13%
Calories 90kcal 337kcal 12%
Vitamin C 6mg 0mg 7%
Carbs 13.55g 35.89g 7%
Selenium 5.8µg 3.3µg 5%
Choline 21.2mg 4%
Polyunsaturated fat 0.543g 1.045g 3%
Starch 7.43g 3%
Saturated fat 0.631g 0.268g 2%
Vitamin K 2.1µg 2%
Fats 2.01g 2.39g 1%
Vitamin E 0.09mg 1%
Net carbs 9.85g 35.89g N/A
Sugar 0.54g N/A
Vitamin A 0µg 2µg 0%
Trans fat 0.016g 0g N/A
Monounsaturated fat 0.601g 0.409g 0%
Tryptophan 0.065mg 0.653mg 0%
Threonine 0.231mg 1.952mg 0%
Isoleucine 0.242mg 2.18mg 0%
Leucine 0.438mg 3.66mg 0%
Lysine 0.377mg 2.991mg 0%
Methionine 0.083mg 0.606mg 0%
Phenylalanine 0.297mg 2.346mg 0%
Valine 0.287mg 2.243mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Refried beans Soybean meal
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
58%
Soybean meal
Minerals Daily Need Coverage Score
33%
Refried beans
264%
Soybean meal

Comparison summary

Which food is lower in Sugar?
Soybean meal
Soybean meal is lower in Sugar (difference - 0.54g)
Which food contains less Sodium?
Soybean meal
Soybean meal contains less Sodium (difference - 367mg)
Which food is lower in Saturated fat?
Soybean meal
Soybean meal is lower in Saturated fat (difference - 0.363g)
Which food is richer in minerals?
Soybean meal
Soybean meal is relatively richer in minerals
Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 30)
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

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 meal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172445/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.