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  6. Black bean soup vs. Refried beans

Black bean soup vs. Refried beans — In-Depth Nutrition Comparison

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A recap on the differences between black bean soup and refried beans

  • Black bean soup has more copper, folate, fiber, manganese, and vitamin A; however, refried beans are higher in vitamin C.
  • Black bean soup covers your daily sodium needs 26% more than refried beans.
  • Refried beans have less sugar.
  • The glycemic index of black bean soup is higher.

Food varieties used in this article are Soup, black bean, canned, condensed and Refried beans, canned, traditional style (includes USDA commodity).

Infographic

Black bean soup vs Refried beans 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 24% 11% 22% 56% 100% 30% 32% 127% 65% 0%
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%
Contains more CalciumCalcium +20.7%
Contains more CopperCopper +132.6%
Contains more ZincZinc +89.7%
Contains more ManganeseManganese +73%
Contains more PotassiumPotassium +27.6%
Contains more PhosphorusPhosphorus +22.7%
Contains less SodiumSodium -61.9%
~equal in Magnesium ~35mg
~equal in Iron ~1.44mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0.67% 0% 7.3% 7.2% 11% 9% 7.7% 9.6% 16% 0% 4.5% 50%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 20% 0% 0% 1.8% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin B3Vitamin B3 +11.7%
Contains more FolateFolate +500%
Contains more Vitamin CVitamin C +2900%
Contains more Vitamin B1Vitamin B1 +81%
Contains more Vitamin B2Vitamin B2 +102.6%
Contains more Vitamin B5Vitamin B5 +18.1%
Contains more Vitamin B6Vitamin B6 +47.1%
Contains more Vitamin KVitamin K +16.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black bean soup Refried beans DV% diff.
Sodium 970mg 370mg 26%
Histidine 153mg 22%
Copper 0.3mg 0.129mg 19%
Folate 66µg 11µg 14%
Fiber 6.8g 3.7g 12%
Selenium 5.8µg 11%
Manganese 0.5mg 0.289mg 9%
Vitamin C 0.2mg 6mg 6%
Zinc 1.1mg 0.58mg 5%
Starch 7.43g 3%
Vitamin B1 0.042mg 0.076mg 3%
Vitamin B2 0.039mg 0.079mg 3%
Vitamin B6 0.07mg 0.103mg 3%
Potassium 250mg 319mg 2%
Phosphorus 75mg 92mg 2%
Vitamin A 22µg 0µg 2%
Vitamin E 0.36mg 0.09mg 2%
Fats 1.32g 2.01g 1%
Carbs 15.42g 13.55g 1%
Calcium 35mg 29mg 1%
Iron 1.5mg 1.44mg 1%
Vitamin B5 0.16mg 0.189mg 1%
Choline 15.5mg 21.2mg 1%
Saturated fat 0.34g 0.631g 1%
Polyunsaturated fat 0.41g 0.543g 1%
Calories 91kcal 90kcal 0%
Protein 4.83g 4.98g 0%
Protein per 100 calories 5.3g 5.5g N/A
Calories per 10 g protein 188kcal 181kcal N/A
Weight per 100 calories 110g 111g N/A
Unsaturated / Saturated Fat ratio 2.6 1.8 N/A
Net carbs 8.62g 9.85g N/A
Magnesium 33mg 35mg 0%
Sugar 2.49g 0.54g N/A
Vitamin B3 0.41mg 0.367mg 0%
Vitamin K 1.8µg 2.1µg 0%
Trans fat 0g 0.016g N/A
Monounsaturated fat 0.48g 0.601g 0%
Tryptophan 0.065mg 0%
Threonine 0.231mg 0%
Isoleucine 0.242mg 0%
Leucine 0.438mg 0%
Lysine 0.377mg 0%
Methionine 0.083mg 0%
Phenylalanine 0.297mg 0%
Valine 0.287mg 0%
Omega-3 - ALA 0.169g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0g 0.008g N/A
Omega-6 - Linoleic acid 0.36g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 15% 75% 3%
Protein: 4.83 g
Fats: 1.32 g
Carbs: 15.42 g
Water: 75.33 g
Other: 3.1 g
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
Contains more CarbsCarbs +13.8%
Contains more OtherOther +81.3%
Contains more FatsFats +52.3%
~equal in Protein ~4.98g
~equal in Water ~77.75g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 39% 33%
Saturated fat: Sat. Fat 0.34 g
Monounsaturated fat: Mono. Fat 0.48 g
Polyunsaturated fat: Poly. Fat 0.41 g
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
Contains less Sat. FatSaturated fat -46.1%
Contains more Mono. FatMonounsaturated fat +25.2%
Contains more Poly. FatPolyunsaturated fat +32.4%

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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. Black bean soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171141/nutrients
  2. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.