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  6. Refried beans vs. Tofu

Refried beans vs. Tofu — In-Depth Nutrition Comparison

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How are Refried beans and Tofu different?

  • Refried beans are higher in Vitamin C, however, Tofu is richer in Calcium, Manganese, Copper, Selenium, Iron, Phosphorus, Zinc, and Vitamin B1.
  • Daily need coverage for Calcium from Tofu is 65% higher.
  • Refried beans contain 30 times more Vitamin C than Tofu. While Refried beans contain 6mg of Vitamin C, Tofu contains only 0.2mg.
  • Tofu has less Sodium.

Refried beans, canned, traditional style (includes USDA commodity) and Tofu, raw, firm, prepared with calcium sulfate are the varieties used in this article.

Infographic

Refried beans vs Tofu 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.
Refried beans
Refried beans
1
:
9
Tofu
Tofu
Contains more Potassium +34.6%
Contains more Calcium +2255.2%
Contains more Iron +84.7%
Contains more Magnesium +65.7%
Contains more Phosphorus +106.5%
Contains less Sodium -96.2%
Contains more Zinc +170.7%
Contains more Copper +193%
Contains more Manganese +308.7%
Contains more Selenium +200%
Refried beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 54% 25% 40% 29% 49% 16% 43% 38% 32%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Contains more Potassium +34.6%
Contains more Calcium +2255.2%
Contains more Iron +84.7%
Contains more Magnesium +65.7%
Contains more Phosphorus +106.5%
Contains less Sodium -96.2%
Contains more Zinc +170.7%
Contains more Copper +193%
Contains more Manganese +308.7%
Contains more Selenium +200%

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.
Refried beans
Refried beans
5
:
5
Tofu
Tofu
Contains more Vitamin C +2900%
Contains more Vitamin B5 +42.1%
Contains more Vitamin B6 +12%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +107.9%
Contains more Vitamin B2 +29.1%
Contains more Folate +163.6%
Equal in Vitamin B3 - 0.381
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%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
Contains more Vitamin C +2900%
Contains more Vitamin B5 +42.1%
Contains more Vitamin B6 +12%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +107.9%
Contains more Vitamin B2 +29.1%
Contains more Folate +163.6%
Equal in Vitamin B3 - 0.381

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Refried beans
Refried beans
3
:
2
Tofu
Tofu
Contains more Carbs +387.4%
Contains more Water +11.3%
Contains more Other +22.1%
Contains more Protein +246.8%
Contains more Fats +333.8%
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
Tofu
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Contains more Carbs +387.4%
Contains more Water +11.3%
Contains more Other +22.1%
Contains more Protein +246.8%
Contains more Fats +333.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Refried beans
Refried beans
1
:
2
Tofu
Tofu
Contains less Saturated Fat -50%
Contains more Monounsaturated Fat +220.3%
Contains more Polyunsaturated fat +806.3%
Refried beans
36% 34% 31%
Saturated Fat: 0.631 g
Monounsaturated Fat: 0.601 g
Polyunsaturated fat: 0.543 g
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Contains less Saturated Fat -50%
Contains more Monounsaturated Fat +220.3%
Contains more Polyunsaturated fat +806.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Refried beans Tofu
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Refried beans Tofu Opinion
Net carbs 9.85g 0.48g Refried beans
Protein 4.98g 17.27g Tofu
Fats 2.01g 8.72g Tofu
Carbs 13.55g 2.78g Refried beans
Calories 90kcal 144kcal Tofu
Starch 7.43g Refried beans
Sugar 0.54g Tofu
Fiber 3.7g 2.3g Refried beans
Calcium 29mg 683mg Tofu
Iron 1.44mg 2.66mg Tofu
Magnesium 35mg 58mg Tofu
Phosphorus 92mg 190mg Tofu
Potassium 319mg 237mg Refried beans
Sodium 370mg 14mg Tofu
Zinc 0.58mg 1.57mg Tofu
Copper 0.129mg 0.378mg Tofu
Manganese 0.289mg 1.181mg Tofu
Selenium 5.8µg 17.4µg Tofu
Vitamin A 0IU 166IU Tofu
Vitamin E 0.09mg Refried beans
Vitamin C 6mg 0.2mg Refried beans
Vitamin B1 0.076mg 0.158mg Tofu
Vitamin B2 0.079mg 0.102mg Tofu
Vitamin B3 0.367mg 0.381mg Tofu
Vitamin B5 0.189mg 0.133mg Refried beans
Vitamin B6 0.103mg 0.092mg Refried beans
Folate 11µg 29µg Tofu
Vitamin K 2.1µg Refried beans
Tryptophan 0.065mg 0.235mg Tofu
Threonine 0.231mg 0.785mg Tofu
Isoleucine 0.242mg 0.849mg Tofu
Leucine 0.438mg 1.392mg Tofu
Lysine 0.377mg 0.883mg Tofu
Methionine 0.083mg 0.211mg Tofu
Phenylalanine 0.297mg 0.835mg Tofu
Valine 0.287mg 0.87mg Tofu
Histidine 153mg 0.431mg Refried beans
Trans Fat 0.016g 0g Tofu
Saturated Fat 0.631g 1.261g Refried beans
Monounsaturated Fat 0.601g 1.925g Tofu
Polyunsaturated fat 0.543g 4.921g Tofu
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
Refried beans Tofu
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
10%
Refried beans
11%
Tofu
Minerals Daily Need Coverage Score
33%
Refried beans
87%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0.54g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 356mg)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 23)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is lower in Saturated Fat?
Refried beans
Refried beans is lower in Saturated Fat (difference - 0.63g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.