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  6. Soybean vs. Refried beans

Soybean vs. Refried beans — In-Depth Nutrition Comparison

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Important differences between Soybean and Refried beans

  • Refried beans have less Iron, Copper, Manganese, Phosphorus, Vitamin B2, Vitamin K, Magnesium, Folate, and Vitamin B6.
  • Soybean's daily need coverage for Iron is 46% more.
  • Soybean has 9 times more Vitamin K than Refried beans. Soybean has 19.2µg of Vitamin K, while Refried beans have 2.1µg.
  • Soybean is lower in Sodium.

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

Infographic

Soybean 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.
Soybean
Soybean
10
:
0
Refried beans
Refried beans
Contains more Calcium +251.7%
Contains more Iron +256.9%
Contains more Magnesium +145.7%
Contains more Phosphorus +166.3%
Contains more Potassium +61.4%
Contains less Sodium -99.7%
Contains more Zinc +98.3%
Contains more Copper +215.5%
Contains more Manganese +185.1%
Contains more Selenium +25.9%
Soybean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 193% 62% 105% 46% 1% 32% 136% 108% 40%
Refried beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 54% 25% 40% 29% 49% 16% 43% 38% 32%
Contains more Calcium +251.7%
Contains more Iron +256.9%
Contains more Magnesium +145.7%
Contains more Phosphorus +166.3%
Contains more Potassium +61.4%
Contains less Sodium -99.7%
Contains more Zinc +98.3%
Contains more Copper +215.5%
Contains more Manganese +185.1%
Contains more Selenium +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
Soybean
8
:
2
Refried beans
Refried beans
Contains more Vitamin A +∞%
Contains more Vitamin E +288.9%
Contains more Vitamin B1 +103.9%
Contains more Vitamin B2 +260.8%
Contains more Vitamin B6 +127.2%
Contains more Folate +390.9%
Contains more Vitamin K +814.3%
Contains more Vitamin C +252.9%
Equal in Vitamin B3 - 0.367
Equal in Vitamin B5 - 0.189
Soybean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 7% 0% 6% 39% 66% 8% 11% 54% 41% 0% 48%
Refried beans
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 +288.9%
Contains more Vitamin B1 +103.9%
Contains more Vitamin B2 +260.8%
Contains more Vitamin B6 +127.2%
Contains more Folate +390.9%
Contains more Vitamin K +814.3%
Contains more Vitamin C +252.9%
Equal in Vitamin B3 - 0.367
Equal in Vitamin B5 - 0.189

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soybean
Soybean
3
:
2
Refried beans
Refried beans
Contains more Protein +265.7%
Contains more Fats +346.3%
Contains more Other +11.7%
Contains more Carbs +62.1%
Contains more Water +24.3%
Soybean
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
Refried beans
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 +265.7%
Contains more Fats +346.3%
Contains more Other +11.7%
Contains more Carbs +62.1%
Contains more Water +24.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soybean
Soybean
2
:
1
Refried beans
Refried beans
Contains more Monounsaturated Fat +229.6%
Contains more Polyunsaturated fat +832.6%
Contains less Saturated Fat -51.3%
Soybean
16% 24% 61%
Saturated Fat: 1.297 g
Monounsaturated Fat: 1.981 g
Polyunsaturated fat: 5.064 g
Refried beans
36% 34% 31%
Saturated Fat: 0.631 g
Monounsaturated Fat: 0.601 g
Polyunsaturated fat: 0.543 g
Contains more Monounsaturated Fat +229.6%
Contains more Polyunsaturated fat +832.6%
Contains less Saturated Fat -51.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 2.36g 9.85g Refried beans
Protein 18.21g 4.98g Soybean
Fats 8.97g 2.01g Soybean
Carbs 8.36g 13.55g Refried beans
Calories 172kcal 90kcal Soybean
Starch 7.43g Refried beans
Sugar 3g 0.54g Refried beans
Fiber 6g 3.7g Soybean
Calcium 102mg 29mg Soybean
Iron 5.14mg 1.44mg Soybean
Magnesium 86mg 35mg Soybean
Phosphorus 245mg 92mg Soybean
Potassium 515mg 319mg Soybean
Sodium 1mg 370mg Soybean
Zinc 1.15mg 0.58mg Soybean
Copper 0.407mg 0.129mg Soybean
Manganese 0.824mg 0.289mg Soybean
Selenium 7.3µg 5.8µg Soybean
Vitamin A 9IU 0IU Soybean
Vitamin E 0.35mg 0.09mg Soybean
Vitamin C 1.7mg 6mg Refried beans
Vitamin B1 0.155mg 0.076mg Soybean
Vitamin B2 0.285mg 0.079mg Soybean
Vitamin B3 0.399mg 0.367mg Soybean
Vitamin B5 0.179mg 0.189mg Refried beans
Vitamin B6 0.234mg 0.103mg Soybean
Folate 54µg 11µg Soybean
Vitamin K 19.2µg 2.1µg Soybean
Tryptophan 0.242mg 0.065mg Soybean
Threonine 0.723mg 0.231mg Soybean
Isoleucine 0.807mg 0.242mg Soybean
Leucine 1.355mg 0.438mg Soybean
Lysine 1.108mg 0.377mg Soybean
Methionine 0.224mg 0.083mg Soybean
Phenylalanine 0.869mg 0.297mg Soybean
Valine 0.831mg 0.287mg Soybean
Histidine 0.449mg 153mg Refried beans
Trans Fat 0g 0.016g Soybean
Saturated Fat 1.297g 0.631g Refried beans
Monounsaturated Fat 1.981g 0.601g Soybean
Polyunsaturated fat 5.064g 0.543g Soybean
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 Refried beans
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
23%
Soybean
10%
Refried beans
Minerals Daily Need Coverage Score
75%
Soybean
33%
Refried beans

Comparison summary

Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 369mg)
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 - 2.46g)
Which food is lower in Saturated Fat?
Refried beans
Refried beans is lower in Saturated Fat (difference - 0.666g)
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.