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  6. Refried beans vs. Tofu

Refried beans vs. Tofu — In-Depth Nutrition Comparison

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Significant differences between refried beans and tofu

  • Refried beans have more fiber, vitamin C, and potassium; however, tofu is richer in iron, calcium, manganese, copper, and selenium.
  • Tofu covers your daily iron needs 49% more than refried beans.
  • Tofu has 60 times less vitamin C than refried beans. Refried beans have 6mg of vitamin C, while tofu has 0.1mg.
  • Tofu contains less sodium.
  • Refried beans have a higher glycemic index. The glycemic index of refried beans is 38, while the glycemic index of tofu is 15.

Specific food types used in this comparison are Refried beans, canned, traditional style (includes USDA commodity) and Tofu, raw, regular, prepared with calcium sulfate.

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" 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
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Contains more MagnesiumMagnesium +16.7%
Contains more PotassiumPotassium +163.6%
Contains more CalciumCalcium +1106.9%
Contains more IronIron +272.2%
Contains more CopperCopper +49.6%
Contains more ZincZinc +37.9%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +109.3%
Contains more SeleniumSelenium +53.4%
~equal in Phosphorus ~97mg

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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin CVitamin C +5900%
Contains more Vitamin EVitamin E +800%
Contains more Vitamin B2Vitamin B2 +51.9%
Contains more Vitamin B3Vitamin B3 +88.2%
Contains more Vitamin B5Vitamin B5 +177.9%
Contains more Vitamin B6Vitamin B6 +119.1%
Contains more Vitamin KVitamin K +14.3%
Contains more FolateFolate +36.4%
Contains more CholineCholine +35.8%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.081mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Refried beans Tofu DV% diff.
Iron 1.44mg 5.36mg 49%
Calcium 29mg 350mg 32%
Histidine 153mg 0.221mg 22%
Sodium 370mg 7mg 16%
Fiber 3.7g 0.3g 14%
Manganese 0.289mg 0.605mg 14%
Polyunsaturated fat 0.543g 2.699g 14%
Copper 0.129mg 0.193mg 7%
Vitamin C 6mg 0.1mg 7%
Selenium 5.8µg 8.9µg 6%
Protein 4.98g 8.08g 6%
Potassium 319mg 121mg 6%
Carbs 13.55g 1.87g 4%
Fats 2.01g 4.78g 4%
Vitamin B6 0.103mg 0.047mg 4%
Starch 7.43g 3%
Vitamin B5 0.189mg 0.068mg 2%
Zinc 0.58mg 0.8mg 2%
Vitamin B2 0.079mg 0.052mg 2%
Monounsaturated fat 0.601g 1.056g 1%
Choline 21.2mg 28.8mg 1%
Folate 11µg 15µg 1%
Calories 90kcal 76kcal 1%
Vitamin B3 0.367mg 0.195mg 1%
Vitamin E 0.09mg 0.01mg 1%
Phosphorus 92mg 97mg 1%
Magnesium 35mg 30mg 1%
Net carbs 9.85g 1.57g N/A
Sugar 0.54g 0.62g N/A
Vitamin B1 0.076mg 0.081mg 0%
Vitamin K 2.1µg 2.4µg 0%
Trans fat 0.016g 0g N/A
Saturated fat 0.631g 0.691g 0%
Tryptophan 0.065mg 0.12mg 0%
Threonine 0.231mg 0.402mg 0%
Isoleucine 0.242mg 0.435mg 0%
Leucine 0.438mg 0.713mg 0%
Lysine 0.377mg 0.452mg 0%
Methionine 0.083mg 0.108mg 0%
Phenylalanine 0.297mg 0.428mg 0%
Valine 0.287mg 0.446mg 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
3
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Contains more CarbsCarbs +624.6%
Contains more OtherOther +137.5%
Contains more ProteinProtein +62.2%
Contains more FatsFats +137.8%
~equal in Water ~84.55g

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 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains more Mono. FatMonounsaturated fat +75.7%
Contains more Poly. FatPolyunsaturated fat +397.1%
~equal in Saturated fat ~0.691g

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/172476/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.