Dip, bean, original flavor vs Sauce, sofrito, prepared from recipe
Original comparison by NutriVerdict
Bottom line: Dip, bean, original flavor is the more nutrient-dense of the two, scoring 62 of 100 to 41 for Sauce, sofrito, prepared from recipe.
Bean dip scores markedly higher for nutrient density, 62 of 100, versus sofrito sauce at 41 of 100. Per 100 g, the dip has less than half the calories (119 vs 237) and far less sodium (443 mg vs 1140 mg), plus more fiber (4.9 g vs 1.7 g). Sofrito has more protein (12.8 g vs 5.44 g) and nearly five times the fat (18.2 g vs 3.7 g).
Choose bean dip when you want fewer calories, more fiber, and meaningfully less sodium, its 443 mg per 100 g is still notable but well under sofrito's 1140 mg. Choose sofrito sauce when you're using it in small amounts as a flavor base rather than eating it by the portion, since its protein and fat are higher but so is its sodium load. The 21-point score gap makes bean dip the clearer everyday pick.
Head to head, per 100 g
| Metric | Dip, bean | Sauce, sofrito |
|---|---|---|
| Nutrient Density Score | 62 | 41 |
| Calories | 119 kcal | 237 kcal |
| Protein | 5.4 g | 13 g |
| Carbohydrate | 16 g | 5.5 g |
| Dietary fiber | 4.9 g | 1.7 g |
| Sugars | 1 g | - |
| Total fat | 3.7 g | 18 g |
| Saturated fat | 0.5 g | - |
| Sodium | 443 mg | 1140 mg |
| Potassium | 368 mg | 401 mg |
| Calcium | 26 mg | 20 mg |
| Iron | 1.6 mg | 0.9 mg |
| Magnesium | 40 mg | 25 mg |
| Vitamin C | 0.6 mg | 20 mg |
| Vitamin A | 0 ug | - |
| Vitamin E | 0.9 mg | - |
| Cholesterol | 0 mg | - |
Source: USDA FoodData Central · Public domain
Frequently asked questions
Is Dip, bean, original flavor healthier than Sauce, sofrito, prepared from recipe?
On our Nutrient Density Score, which measures beneficial nutrients per calorie, Dip, bean, original flavor scores higher, 62 of 100 to 41. Both can fit a balanced diet; the score reflects nutrients per calorie, not a whole-diet judgement.
Which has more protein, Dip, bean, original flavor or Sauce, sofrito, prepared from recipe?
Sauce, sofrito, prepared from recipe has more protein, 12.8 g per 100 g to 5.4 g.
Which has fewer calories?
Dip, bean, original flavor is lower in calories, 119 kcal per 100 g to 237 kcal.
Which has more fiber?
Dip, bean, original flavor has more dietary fiber, 4.9 g per 100 g to 1.7 g.