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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 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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 84% 589% 200% 302% 159% 1% 134% 553%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 54% 25% 40% 29% 49% 16% 43%
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%

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 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

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

All nutrients comparison - raw data values

Nutrient Soybean Refried beans Opinion
Net carbs 20.86g 9.85g Soybean
Protein 36.49g 4.98g Soybean
Fats 19.94g 2.01g Soybean
Carbs 30.16g 13.55g Soybean
Calories 446kcal 90kcal Soybean
Starch g 7.43g Refried beans
Fructose g 0g Refried beans
Sugar 7.33g 0.54g Refried beans
Fiber 9.3g 3.7g Soybean
Calcium 277mg 29mg Soybean
Iron 15.7mg 1.44mg Soybean
Magnesium 280mg 35mg Soybean
Phosphorus 704mg 92mg Soybean
Potassium 1797mg 319mg Soybean
Sodium 2mg 370mg Soybean
Zinc 4.89mg 0.58mg Soybean
Copper 1.658mg 0.129mg Soybean
Vitamin A 22IU 0IU Soybean
Vitamin E 0.85mg 0.09mg Soybean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6mg 6mg
Vitamin B1 0.874mg 0.076mg Soybean
Vitamin B2 0.87mg 0.079mg Soybean
Vitamin B3 1.623mg 0.367mg Soybean
Vitamin B5 0.793mg 0.189mg Soybean
Vitamin B6 0.377mg 0.103mg Soybean
Folate 375µg 11µg Soybean
Vitamin B12 0µg 0µg
Vitamin K 47µg 2.1µg Soybean
Tryptophan 0.591mg 0.065mg Soybean
Threonine 1.766mg 0.231mg Soybean
Isoleucine 1.971mg 0.242mg Soybean
Leucine 3.309mg 0.438mg Soybean
Lysine 2.706mg 0.377mg Soybean
Methionine 0.547mg 0.083mg Soybean
Phenylalanine 2.122mg 0.297mg Soybean
Valine 2.029mg 0.287mg Soybean
Histidine 1.097mg 153mg Refried beans
Cholesterol 0mg 0mg
Trans Fat 0g 0.016g Soybean
Saturated Fat 2.884g 0.631g Refried beans
Monounsaturated Fat 4.404g 0.601g Soybean
Polyunsaturated fat 11.255g 0.543g Soybean

Which food is preferable for your diet?

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

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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

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)

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.