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

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Differences between Soybean raw and Refried beans

  • Refried beans contain less Iron, Copper, Manganese, Folate, Phosphorus, Vitamin B1, Vitamin B2, Magnesium, Potassium, and Zinc than Soybean raw.
  • Soybean raw's daily need coverage for Iron is 178% higher.
  • Refried beans contain 34 times less Folate than Soybean raw. Soybean raw contains 375µg of Folate, while Refried beans contain 11µg.

The food types used in this comparison are Soybeans, mature seeds, raw and Refried beans, canned, traditional style (includes USDA commodity).

Infographic

Soybean raw 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.
Contains more Calcium +855.2%
Contains more Iron +990.3%
Contains more Magnesium +700%
Contains more Phosphorus +665.2%
Contains more Potassium +463.3%
Contains less Sodium -99.5%
Contains more Zinc +743.1%
Contains more Copper +1185.3%
Contains more Manganese +770.9%
Contains more Selenium +206.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 54% 25% 40% 29% 49% 16% 43% 38% 32%
Contains more Calcium +855.2%
Contains more Iron +990.3%
Contains more Magnesium +700%
Contains more Phosphorus +665.2%
Contains more Potassium +463.3%
Contains less Sodium -99.5%
Contains more Zinc +743.1%
Contains more Copper +1185.3%
Contains more Manganese +770.9%
Contains more Selenium +206.9%

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin E +844.4%
Contains more Vitamin B1 +1050%
Contains more Vitamin B2 +1001.3%
Contains more Vitamin B3 +342.2%
Contains more Vitamin B5 +319.6%
Contains more Vitamin B6 +266%
Contains more Folate +3309.1%
Contains more Vitamin K +2138.1%
Equal in Vitamin C - 6
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
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%
Contains more Vitamin A +∞%
Contains more Vitamin E +844.4%
Contains more Vitamin B1 +1050%
Contains more Vitamin B2 +1001.3%
Contains more Vitamin B3 +342.2%
Contains more Vitamin B5 +319.6%
Contains more Vitamin B6 +266%
Contains more Folate +3309.1%
Contains more Vitamin K +2138.1%
Equal in Vitamin C - 6

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +632.7%
Contains more Fats +892%
Contains more Carbs +122.6%
Contains more Other +184.8%
Contains more Water +810.4%
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 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 Protein +632.7%
Contains more Fats +892%
Contains more Carbs +122.6%
Contains more Other +184.8%
Contains more Water +810.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +632.8%
Contains more Polyunsaturated fat +1972.7%
Contains less Saturated Fat -78.1%
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
36% 34% 31%
Saturated Fat: 0.631 g
Monounsaturated Fat: 0.601 g
Polyunsaturated fat: 0.543 g
Contains more Monounsaturated Fat +632.8%
Contains more Polyunsaturated fat +1972.7%
Contains less Saturated Fat -78.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soybean raw Refried beans
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 Soybean raw Refried beans Opinion
Net carbs 20.86g 9.85g Soybean raw
Protein 36.49g 4.98g Soybean raw
Fats 19.94g 2.01g Soybean raw
Carbs 30.16g 13.55g Soybean raw
Calories 446kcal 90kcal Soybean raw
Starch 7.43g Refried beans
Sugar 7.33g 0.54g Refried beans
Fiber 9.3g 3.7g Soybean raw
Calcium 277mg 29mg Soybean raw
Iron 15.7mg 1.44mg Soybean raw
Magnesium 280mg 35mg Soybean raw
Phosphorus 704mg 92mg Soybean raw
Potassium 1797mg 319mg Soybean raw
Sodium 2mg 370mg Soybean raw
Zinc 4.89mg 0.58mg Soybean raw
Copper 1.658mg 0.129mg Soybean raw
Manganese 2.517mg 0.289mg Soybean raw
Selenium 17.8µg 5.8µg Soybean raw
Vitamin A 22IU 0IU Soybean raw
Vitamin A RAE 1µg 0µg Soybean raw
Vitamin E 0.85mg 0.09mg Soybean raw
Vitamin C 6mg 6mg
Vitamin B1 0.874mg 0.076mg Soybean raw
Vitamin B2 0.87mg 0.079mg Soybean raw
Vitamin B3 1.623mg 0.367mg Soybean raw
Vitamin B5 0.793mg 0.189mg Soybean raw
Vitamin B6 0.377mg 0.103mg Soybean raw
Folate 375µg 11µg Soybean raw
Vitamin K 47µg 2.1µg Soybean raw
Tryptophan 0.591mg 0.065mg Soybean raw
Threonine 1.766mg 0.231mg Soybean raw
Isoleucine 1.971mg 0.242mg Soybean raw
Leucine 3.309mg 0.438mg Soybean raw
Lysine 2.706mg 0.377mg Soybean raw
Methionine 0.547mg 0.083mg Soybean raw
Phenylalanine 2.122mg 0.297mg Soybean raw
Valine 2.029mg 0.287mg Soybean raw
Histidine 1.097mg 153mg Refried beans
Trans Fat 0g 0.016g Soybean raw
Saturated Fat 2.884g 0.631g Refried beans
Monounsaturated Fat 4.404g 0.601g Soybean raw
Polyunsaturated fat 11.255g 0.543g Soybean raw
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
Soybean raw Refried beans
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
85%
Soybean raw
10%
Refried beans
Minerals Daily Need Coverage Score
244%
Soybean raw
33%
Refried beans

Comparison summary

Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 368mg)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 24)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Refried beans
Refried beans is lower in Sugar (difference - 6.79g)
Which food is lower in Saturated Fat?
Refried beans
Refried beans is lower in Saturated Fat (difference - 2.253g)
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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.