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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 for 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.
  • Tofu has a lower glycemic index (15) than refried beans (38).

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
Tofu
Tofu
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Contains more PotassiumPotassium +34.6%
Contains more MagnesiumMagnesium +65.7%
Contains more CalciumCalcium +2255.2%
Contains more IronIron +84.7%
Contains more CopperCopper +193%
Contains more ZincZinc +170.7%
Contains more PhosphorusPhosphorus +106.5%
Contains less SodiumSodium -96.2%
Contains more ManganeseManganese +308.7%
Contains more SeleniumSelenium +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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
Tofu
Tofu
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Contains more Vitamin CVitamin C +2900%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +42.1%
Contains more Vitamin B6Vitamin B6 +12%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +107.9%
Contains more Vitamin B2Vitamin B2 +29.1%
Contains more FolateFolate +163.6%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.381mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Refried beans Tofu DV% diff.
Calcium 29mg 683mg 65%
Manganese 0.289mg 1.181mg 39%
Polyunsaturated fat 0.543g 4.921g 29%
Copper 0.129mg 0.378mg 28%
Protein 4.98g 17.27g 25%
Histidine 153mg 0.431mg 22%
Selenium 5.8µg 17.4µg 21%
Iron 1.44mg 2.66mg 15%
Sodium 370mg 14mg 15%
Phosphorus 92mg 190mg 14%
Fats 2.01g 8.72g 10%
Zinc 0.58mg 1.57mg 9%
Vitamin B1 0.076mg 0.158mg 7%
Fiber 3.7g 2.3g 6%
Vitamin C 6mg 0.2mg 6%
Magnesium 35mg 58mg 5%
Folate 11µg 29µg 5%
Choline 21.2mg 4%
Carbs 13.55g 2.78g 4%
Saturated fat 0.631g 1.261g 3%
Calories 90kcal 144kcal 3%
Starch 7.43g 3%
Monounsaturated fat 0.601g 1.925g 3%
Vitamin B2 0.079mg 0.102mg 2%
Vitamin K 2.1µg 2%
Potassium 319mg 237mg 2%
Vitamin E 0.09mg 1%
Vitamin B5 0.189mg 0.133mg 1%
Vitamin B6 0.103mg 0.092mg 1%
Net carbs 9.85g 0.48g N/A
Sugar 0.54g N/A
Vitamin B3 0.367mg 0.381mg 0%
Trans fat 0.016g 0g N/A
Tryptophan 0.065mg 0.235mg 0%
Threonine 0.231mg 0.785mg 0%
Isoleucine 0.242mg 0.849mg 0%
Leucine 0.438mg 1.392mg 0%
Lysine 0.377mg 0.883mg 0%
Methionine 0.083mg 0.211mg 0%
Phenylalanine 0.297mg 0.835mg 0%
Valine 0.287mg 0.87mg 0%
Omega-3 - ALA 0.169g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 0.36g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Tofu
2
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 CarbsCarbs +387.4%
Contains more WaterWater +11.3%
Contains more OtherOther +22.1%
Contains more ProteinProtein +246.8%
Contains more FatsFats +333.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
Contains less Sat. FatSaturated fat -50%
Contains more Mono. FatMonounsaturated fat +220.3%
Contains more Poly. FatPolyunsaturated fat +806.3%

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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.