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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.
  • Soybean raw has a lower glycemic index. The glycemic index of soybean raw is 14, while the glycemic index of refried beans is 38.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
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 MagnesiumMagnesium +700%
Contains more CalciumCalcium +855.2%
Contains more PotassiumPotassium +463.3%
Contains more IronIron +990.3%
Contains more CopperCopper +1185.3%
Contains more ZincZinc +743.1%
Contains more PhosphorusPhosphorus +665.2%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +770.9%
Contains more SeleniumSelenium +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.
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% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +844.4%
Contains more Vitamin B1Vitamin B1 +1050%
Contains more Vitamin B2Vitamin B2 +1001.3%
Contains more Vitamin B3Vitamin B3 +342.2%
Contains more Vitamin B5Vitamin B5 +319.6%
Contains more Vitamin B6Vitamin B6 +266%
Contains more Vitamin KVitamin K +2138.1%
Contains more FolateFolate +3309.1%
Contains more CholineCholine +446.7%
~equal in Vitamin C ~6mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 ProteinProtein +632.7%
Contains more FatsFats +892%
Contains more CarbsCarbs +122.6%
Contains more OtherOther +184.8%
Contains more WaterWater +810.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 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 more Mono. FatMonounsaturated fat +632.8%
Contains more Poly. FatPolyunsaturated fat +1972.7%
Contains less Sat. FatSaturated 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 DV% diff.
Iron 15.7mg 1.44mg 178%
Copper 1.658mg 0.129mg 170%
Manganese 2.517mg 0.289mg 97%
Folate 375µg 11µg 91%
Phosphorus 704mg 92mg 87%
Polyunsaturated fat 11.255g 0.543g 71%
Vitamin B1 0.874mg 0.076mg 67%
Protein 36.49g 4.98g 63%
Vitamin B2 0.87mg 0.079mg 61%
Magnesium 280mg 35mg 58%
Potassium 1797mg 319mg 43%
Zinc 4.89mg 0.58mg 39%
Vitamin K 47µg 2.1µg 37%
Fats 19.94g 2.01g 28%
Calcium 277mg 29mg 25%
Fiber 9.3g 3.7g 22%
Histidine 1.097mg 153mg 22%
Selenium 17.8µg 5.8µg 22%
Vitamin B6 0.377mg 0.103mg 21%
Calories 446kcal 90kcal 18%
Choline 115.9mg 21.2mg 17%
Sodium 2mg 370mg 16%
Vitamin B5 0.793mg 0.189mg 12%
Saturated fat 2.884g 0.631g 10%
Monounsaturated fat 4.404g 0.601g 10%
Vitamin B3 1.623mg 0.367mg 8%
Carbs 30.16g 13.55g 6%
Vitamin E 0.85mg 0.09mg 5%
Starch 7.43g 3%
Vitamin C 6mg 6mg 0%
Net carbs 20.86g 9.85g N/A
Sugar 7.33g 0.54g N/A
Vitamin A 1µg 0µg 0%
Trans fat 0g 0.016g N/A
Tryptophan 0.591mg 0.065mg 0%
Threonine 1.766mg 0.231mg 0%
Isoleucine 1.971mg 0.242mg 0%
Leucine 3.309mg 0.438mg 0%
Lysine 2.706mg 0.377mg 0%
Methionine 0.547mg 0.083mg 0%
Phenylalanine 2.122mg 0.297mg 0%
Valine 2.029mg 0.287mg 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
Soybean raw Refried beans
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
83%
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.