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  6. Refried beans vs. Tofu yogurt

Refried beans vs. Tofu yogurt — In-Depth Nutrition Comparison

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How are refried beans and tofu yogurt different?

  • Refried beans are higher in fiber, potassium, phosphorus, vitamin B6, and copper; however, tofu yogurt is richer in selenium and calcium.
  • Daily need coverage for sodium for refried beans is 15% higher.
  • Refried beans contain 19 times more fiber than tofu yogurt. While refried beans contain 3.7g of fiber, tofu yogurt contains only 0.2g.
  • Tofu yogurt has less sodium.

Refried beans, canned, traditional style (includes USDA commodity) and Tofu yogurt are the varieties used in this article.

Infographic

Refried beans vs Tofu yogurt 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 35% 4.1% 40% 25% 8.5% 16% 4.6% 0% 71%
Contains more PotassiumPotassium +578.7%
Contains more IronIron +35.8%
Contains more CopperCopper +72%
Contains more ZincZinc +87.1%
Contains more PhosphorusPhosphorus +142.1%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +14.3%
Contains more CalciumCalcium +306.9%
Contains less SodiumSodium -90.5%
Contains more SeleniumSelenium +124.1%

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%
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 8.3% 0.67% 6.2% 0% 15% 4.6% 4.5% 0% 4.6% 0% 8.8% 4.5% 26%
Contains more Vitamin CVitamin C +140%
Contains more Vitamin B1Vitamin B1 +26.7%
Contains more Vitamin B2Vitamin B2 +295%
Contains more Vitamin B3Vitamin B3 +52.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +415%
Contains more FolateFolate +83.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +244.4%
Contains more Vitamin KVitamin K +66.7%
Contains more CholineCholine +128.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Refried beans Tofu yogurt DV% diff.
Histidine 153mg 22%
Sodium 370mg 35mg 15%
Fiber 3.7g 0.2g 14%
Selenium 5.8µg 13µg 13%
Manganese 0.289mg 13%
Calcium 29mg 118mg 9%
Phosphorus 92mg 38mg 8%
Potassium 319mg 47mg 8%
Vitamin B6 0.103mg 0.02mg 6%
Copper 0.129mg 0.075mg 6%
Choline 21.2mg 48.4mg 5%
Iron 1.44mg 1.06mg 5%
Vitamin B2 0.079mg 0.02mg 5%
Vitamin B5 0.189mg 4%
Vitamin C 6mg 2.5mg 4%
Polyunsaturated fat 0.543g 1.017g 3%
Protein 4.98g 3.5g 3%
Starch 7.43g 3%
Zinc 0.58mg 0.31mg 2%
Saturated fat 0.631g 0.259g 2%
Vitamin K 2.1µg 3.5µg 1%
Vitamin B3 0.367mg 0.24mg 1%
Vitamin B1 0.076mg 0.06mg 1%
Vitamin E 0.09mg 0.31mg 1%
Monounsaturated fat 0.601g 0.4g 1%
Magnesium 35mg 40mg 1%
Carbs 13.55g 15.96g 1%
Folate 11µg 6µg 1%
Calories 90kcal 94kcal 0%
Fats 2.01g 1.8g 0%
Net carbs 9.85g 15.76g N/A
Sugar 0.54g 1.24g N/A
Vitamin A 0µg 2µg 0%
Trans fat 0.016g 0g N/A
Tryptophan 0.065mg 0%
Threonine 0.231mg 0%
Isoleucine 0.242mg 0%
Leucine 0.438mg 0%
Lysine 0.377mg 0%
Methionine 0.083mg 0%
Phenylalanine 0.297mg 0%
Valine 0.287mg 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
4% 2% 16% 78%
Protein: 3.5 g
Fats: 1.8 g
Carbs: 15.96 g
Water: 77.5 g
Other: 1.24 g
Contains more ProteinProtein +42.3%
Contains more FatsFats +11.7%
Contains more OtherOther +37.9%
Contains more CarbsCarbs +17.8%
~equal in Water ~77.5g

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
15% 24% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.4 g
Polyunsaturated fat: Poly. Fat 1.017 g
Contains more Mono. FatMonounsaturated fat +50.3%
Contains less Sat. FatSaturated fat -59%
Contains more Poly. FatPolyunsaturated fat +87.3%

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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 yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167722/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.