Soybean vs. Refried beans — In-Depth Nutrition Comparison

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Important differences between soybeans and refried beans

Refried beans have less iron, copper, manganese, phosphorus, vitamin B2, vitamin K, magnesium, folate, and vitamin B6.
Soybeans' daily need coverage for iron is 46% more.
Soybeans have 9 times more vitamin K than refried beans. Soybeans have 19.2µg of vitamin K, while refried beans have 2.1µg.
Soybeans are lower in sodium.
Refried beans have a higher glycemic index than soybeans.

The food varieties used in the comparison are Soybeans, mature cooked, boiled, without salt and Refried beans, canned, traditional style (includes USDA commodity).

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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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Soybean

Refried beans

Contains more MagnesiumMagnesium	+145.7%
Contains more CalciumCalcium	+251.7%
Contains more PotassiumPotassium	+61.4%
Contains more IronIron	+256.9%
Contains more CopperCopper	+215.5%
Contains more ZincZinc	+98.3%
Contains more PhosphorusPhosphorus	+166.3%
Contains less SodiumSodium	-99.7%
Contains more ManganeseManganese	+185.1%
Contains more SeleniumSelenium	+25.9%

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.

Soybean

Refried beans

Contains more Vitamin EVitamin E	+288.9%
Contains more Vitamin B1Vitamin B1	+103.9%
Contains more Vitamin B2Vitamin B2	+260.8%
Contains more Vitamin B6Vitamin B6	+127.2%
Contains more Vitamin KVitamin K	+814.3%
Contains more FolateFolate	+390.9%
Contains more CholineCholine	+124.1%

Contains more Vitamin CVitamin C

+252.9%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B3 ~0.367mg

~equal in Vitamin B5 ~0.189mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	5.14mg	1.44mg	46%
Copper	0.407mg	0.129mg	31%
Polyunsaturated fat	5.064g	0.543g	30%
Protein	18.21g	4.98g	26%
Manganese	0.824mg	0.289mg	23%
Phosphorus	245mg	92mg	22%
Histidine	0.449mg	153mg	22%
Sodium	1mg	370mg	16%
Vitamin B2	0.285mg	0.079mg	16%
Vitamin K	19.2µg	2.1µg	14%
Magnesium	86mg	35mg	12%
Folate	54µg	11µg	11%
Fats	8.97g	2.01g	11%
Vitamin B6	0.234mg	0.103mg	10%
Fiber	6g	3.7g	9%
Calcium	102mg	29mg	7%
Vitamin B1	0.155mg	0.076mg	7%
Potassium	515mg	319mg	6%
Zinc	1.15mg	0.58mg	5%
Choline	47.5mg	21.2mg	5%
Vitamin C	1.7mg	6mg	5%
Calories	172kcal	90kcal	4%
Selenium	7.3µg	5.8µg	3%
Monounsaturated fat	1.981g	0.601g	3%
Starch		7.43g	3%
Saturated fat	1.297g	0.631g	3%
Vitamin E	0.35mg	0.09mg	2%
Carbs	8.36g	13.55g	2%
Net carbs	2.36g	9.85g	N/A
Sugar	3g	0.54g	N/A
Vitamin B3	0.399mg	0.367mg	0%
Vitamin B5	0.179mg	0.189mg	0%
Trans fat	0g	0.016g	N/A
Tryptophan	0.242mg	0.065mg	0%
Threonine	0.723mg	0.231mg	0%
Isoleucine	0.807mg	0.242mg	0%
Leucine	1.355mg	0.438mg	0%
Lysine	1.108mg	0.377mg	0%
Methionine	0.224mg	0.083mg	0%
Phenylalanine	0.869mg	0.297mg	0%
Valine	0.831mg	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