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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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 54% 25% 40% 29% 49% 16% 43%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 205% 100% 42% 82% 21% 2% 43% 126%
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%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
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
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%
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

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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 g Refried beans
Fructose 0g g Refried beans
Sugar 0.54g g 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
Vitamin A 0IU 166IU Tofu
Vitamin E 0.09mg mg Refried beans
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
Vitamin K 2.1µg µg 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
Cholesterol 0mg 0mg
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

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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
10
Refried beans
11
Tofu
Mineral Summary Score
33
Refried beans
77
Tofu

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
30%
Refried beans
104%
Tofu
Carbohydrates
14%
Refried beans
3%
Tofu
Fats
9%
Refried beans
40%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.