Soy milk vs. Refried beans — In-Depth Nutrition Comparison

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Summary of differences between soy milk and refried beans

The amount of fiber, iron, vitamin C, potassium, and phosphorus in refried beans is higher than in soy milk.
Refried beans cover your daily need for sodium, 14% more than soy milk.
Soy milk contains 7 times more sugar than refried beans. While soy milk contains 3.99g of sugar, refried beans contain only 0.54g.

These are the specific foods used in this comparison Soymilk, original, and vanilla, unfortified 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.

Soy milk

Refried beans

Contains less SodiumSodium

-86.2%

Contains more MagnesiumMagnesium	+40%
Contains more CalciumCalcium	+16%
Contains more PotassiumPotassium	+170.3%
Contains more IronIron	+125%
Contains more ZincZinc	+383.3%
Contains more PhosphorusPhosphorus	+76.9%
Contains more ManganeseManganese	+29.6%
Contains more SeleniumSelenium	+20.8%

~equal in Copper ~0.129mg

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.

Soy milk

Refried beans

Contains more Vitamin EVitamin E	+22.2%
Contains more Vitamin B3Vitamin B3	+39.8%
Contains more Vitamin B5Vitamin B5	+97.4%
Contains more Vitamin KVitamin K	+42.9%
Contains more FolateFolate	+63.6%
Contains more CholineCholine	+11.3%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+26.7%
Contains more Vitamin B2Vitamin B2	+14.5%
Contains more Vitamin B6Vitamin B6	+33.8%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Histidine	0.061mg	153mg	22%
Sodium	51mg	370mg	14%
Fiber	0.6g	3.7g	12%
Iron	0.64mg	1.44mg	10%
Vitamin C	0mg	6mg	7%
Potassium	118mg	319mg	6%
Phosphorus	52mg	92mg	6%
Zinc	0.12mg	0.58mg	4%
Vitamin B5	0.373mg	0.189mg	4%
Protein	3.27g	4.98g	3%
Starch		7.43g	3%
Polyunsaturated fat	0.961g	0.543g	3%
Manganese	0.223mg	0.289mg	3%
Saturated fat	0.205g	0.631g	2%
Folate	18µg	11µg	2%
Magnesium	25mg	35mg	2%
Carbs	6.28g	13.55g	2%
Selenium	4.8µg	5.8µg	2%
Vitamin B6	0.077mg	0.103mg	2%
Calories	54kcal	90kcal	2%
Monounsaturated fat	0.401g	0.601g	1%
Vitamin K	3µg	2.1µg	1%
Vitamin B3	0.513mg	0.367mg	1%
Vitamin B2	0.069mg	0.079mg	1%
Vitamin B1	0.06mg	0.076mg	1%
Fats	1.75g	2.01g	0%
Net carbs	5.68g	9.85g	N/A
Calcium	25mg	29mg	0%
Sugar	3.99g	0.54g	N/A
Copper	0.128mg	0.129mg	0%
Vitamin E	0.11mg	0.09mg	0%
Trans fat	0g	0.016g	N/A
Choline	23.6mg	21.2mg	0%
Tryptophan	0.038mg	0.065mg	0%
Threonine	0.108mg	0.231mg	0%
Isoleucine	0.114mg	0.242mg	0%
Leucine	0.186mg	0.438mg	0%
Lysine	0.131mg	0.377mg	0%
Methionine	0.027mg	0.083mg	0%
Phenylalanine	0.113mg	0.297mg	0%
Valine	0.117mg	0.287mg	0%
Omega-3 - ALA		0.169g	N/A
Omega-3 - Eicosatrienoic acid		0.001g	N/A
Omega-6 - Eicosadienoic acid	0g	0.008g	N/A
Omega-6 - Linoleic acid		0.36g	N/A