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Soybean vs Refried beans - In-Depth Nutrition Comparison

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Differences between Soybean and Refried beans

  • Refried beans contain less Iron, Copper, Manganese, Folate, Phosphorus, Vitamin B1, Vitamin B2, Magnesium, Potassium, and Zinc than Soybean.
  • Soybean's daily need coverage for Iron is 178% higher.
  • Refried beans contain 34 times less Folate than Soybean. Soybean 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 vs Refried beans infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +990.3%
Contains more Calcium +855.2%
Contains more Potassium +463.3%
Contains more Magnesium +700%
Contains more Copper +1185.3%
Contains more Zinc +743.1%
Contains more Phosphorus +665.2%
Contains less Sodium -99.5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 589% 84% 159% 200% 553% 134% 302% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 54% 9% 29% 25% 43% 16% 40% 49%
Contains more Iron +990.3%
Contains more Calcium +855.2%
Contains more Potassium +463.3%
Contains more Magnesium +700%
Contains more Copper +1185.3%
Contains more Zinc +743.1%
Contains more Phosphorus +665.2%
Contains less Sodium -99.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart 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 Vitamin K +2138.1%
Contains more Folate +3309.1%
Equal in Vitamin C - 6
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 20% 2% 17% 0% 219% 201% 31% 48% 87% 0% 118% 282%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 20% 0% 2% 0% 19% 19% 7% 12% 24% 0% 6% 9%
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 Vitamin K +2138.1%
Contains more Folate +3309.1%
Equal in Vitamin C - 6

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
85
Soybean
10
Refried beans
Mineral Summary Score
252
Soybean
33
Refried beans

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
219%
Soybean
30%
Refried beans
Carbohydrates
30%
Soybean
14%
Refried beans
Fats
92%
Soybean
9%
Refried beans

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Soybean 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean Refried beans
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 368mg)
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 - 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)

All nutrients comparison - raw data values

Nutrient Soybean Refried beans Opinion
Calories 446 90 Soybean
Protein 36.49 4.98 Soybean
Fats 19.94 2.01 Soybean
Vitamin C 6 6
Carbs 30.16 13.55 Soybean
Cholesterol 0 0
Vitamin D 0 0
Iron 15.7 1.44 Soybean
Calcium 277 29 Soybean
Potassium 1797 319 Soybean
Magnesium 280 35 Soybean
Sugar 7.33 0.54 Refried beans
Fiber 9.3 3.7 Soybean
Copper 1.658 0.129 Soybean
Zinc 4.89 0.58 Soybean
Starch 7.43 Refried beans
Phosphorus 704 92 Soybean
Sodium 2 370 Soybean
Vitamin A 22 0 Soybean
Vitamin E 0.85 0.09 Soybean
Vitamin D 0 0
Vitamin B1 0.874 0.076 Soybean
Vitamin B2 0.87 0.079 Soybean
Vitamin B3 1.623 0.367 Soybean
Vitamin B5 0.793 0.189 Soybean
Vitamin B6 0.377 0.103 Soybean
Vitamin B12 0 0
Vitamin K 47 2.1 Soybean
Folate 375 11 Soybean
Trans Fat 0 0.016 Soybean
Saturated Fat 2.884 0.631 Refried beans
Monounsaturated Fat 4.404 0.601 Soybean
Polyunsaturated fat 11.255 0.543 Soybean
Tryptophan 0.591 0.065 Soybean
Threonine 1.766 0.231 Soybean
Isoleucine 1.971 0.242 Soybean
Leucine 3.309 0.438 Soybean
Lysine 2.706 0.377 Soybean
Methionine 0.547 0.083 Soybean
Phenylalanine 2.122 0.297 Soybean
Valine 2.029 0.287 Soybean
Histidine 1.097 153 Refried beans
Fructose 0 Refried beans

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Soybean - 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.