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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.
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
4
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% 10% 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 AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +107.9%
Contains more Vitamin B2Vitamin B2 +29.1%
Contains more FolateFolate +163.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.381mg
~equal in Vitamin B12 ~0µg

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%

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
Calories 90kcal 144kcal Tofu
Protein 4.98g 17.27g Tofu
Fats 2.01g 8.72g Tofu
Vitamin C 6mg 0.2mg Refried beans
Net carbs 9.85g 0.48g Refried beans
Carbs 13.55g 2.78g Refried beans
Magnesium 35mg 58mg Tofu
Calcium 29mg 683mg Tofu
Potassium 319mg 237mg Refried beans
Iron 1.44mg 2.66mg Tofu
Sugar 0.54g Tofu
Fiber 3.7g 2.3g Refried beans
Copper 0.129mg 0.378mg Tofu
Zinc 0.58mg 1.57mg Tofu
Starch 7.43g Refried beans
Phosphorus 92mg 190mg Tofu
Sodium 370mg 14mg Tofu
Vitamin A 0IU 166IU Tofu
Vitamin E 0.09mg Refried beans
Manganese 0.289mg 1.181mg Tofu
Selenium 5.8µg 17.4µg Tofu
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
Vitamin K 2.1µg Refried beans
Folate 11µg 29µg Tofu
Trans Fat 0.016g 0g Tofu
Choline 21.2mg Refried beans
Saturated Fat 0.631g 1.261g Refried beans
Monounsaturated Fat 0.601g 1.925g Tofu
Polyunsaturated fat 0.543g 4.921g Tofu
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
Omega-3 - ALA 0.169g Refried beans
Omega-3 - Eicosatrienoic acid 0.001g Refried beans
Omega-6 - Eicosadienoic acid 0.008g Refried beans
Omega-6 - Linoleic acid 0.36g Refried beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Refried beans Tofu
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
10%
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.