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  6. Tofu vs. Refried beans

Tofu vs. Refried beans — In-Depth Nutrition Comparison

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Significant differences between tofu and refried beans

  • Tofu has more iron, calcium, manganese, copper, and selenium; however, refried beans are richer in fiber, vitamin C, and potassium.
  • Tofu covers your daily iron needs 49% more than refried beans.
  • Refried beans have 12 times less calcium than tofu. Tofu has 350mg of calcium, while refried beans have 29mg.
  • 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 Tofu, raw, regular, prepared with calcium sulfate and Refried beans, canned, traditional style (includes USDA commodity).

Infographic

Tofu vs Refried beans 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.
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%
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%
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%
Contains more MagnesiumMagnesium +16.7%
Contains more PotassiumPotassium +163.6%
~equal in Phosphorus ~92mg

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.
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%
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%
Contains more Vitamin KVitamin K +14.3%
Contains more FolateFolate +36.4%
Contains more CholineCholine +35.8%
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%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.076mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Refried beans DV% diff.
Iron 5.36mg 1.44mg 49%
Calcium 350mg 29mg 32%
Histidine 0.221mg 153mg 22%
Sodium 7mg 370mg 16%
Fiber 0.3g 3.7g 14%
Manganese 0.605mg 0.289mg 14%
Polyunsaturated fat 2.699g 0.543g 14%
Copper 0.193mg 0.129mg 7%
Vitamin C 0.1mg 6mg 7%
Selenium 8.9µg 5.8µg 6%
Protein 8.08g 4.98g 6%
Potassium 121mg 319mg 6%
Carbs 1.87g 13.55g 4%
Fats 4.78g 2.01g 4%
Vitamin B6 0.047mg 0.103mg 4%
Starch 7.43g 3%
Vitamin B5 0.068mg 0.189mg 2%
Zinc 0.8mg 0.58mg 2%
Vitamin B2 0.052mg 0.079mg 2%
Monounsaturated fat 1.056g 0.601g 1%
Choline 28.8mg 21.2mg 1%
Folate 15µg 11µg 1%
Calories 76kcal 90kcal 1%
Vitamin B3 0.195mg 0.367mg 1%
Vitamin E 0.01mg 0.09mg 1%
Phosphorus 97mg 92mg 1%
Magnesium 30mg 35mg 1%
Net carbs 1.57g 9.85g N/A
Sugar 0.62g 0.54g N/A
Vitamin B1 0.081mg 0.076mg 0%
Vitamin K 2.4µg 2.1µg 0%
Trans fat 0g 0.016g N/A
Saturated fat 0.691g 0.631g 0%
Tryptophan 0.12mg 0.065mg 0%
Threonine 0.402mg 0.231mg 0%
Isoleucine 0.435mg 0.242mg 0%
Leucine 0.713mg 0.438mg 0%
Lysine 0.452mg 0.377mg 0%
Methionine 0.108mg 0.083mg 0%
Phenylalanine 0.428mg 0.297mg 0%
Valine 0.446mg 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
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
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
Contains more ProteinProtein +62.2%
Contains more FatsFats +137.8%
Contains more CarbsCarbs +624.6%
Contains more OtherOther +137.5%
~equal in Water ~77.75g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
Contains more Mono. FatMonounsaturated fat +75.7%
Contains more Poly. FatPolyunsaturated fat +397.1%
~equal in Saturated fat ~0.631g

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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/nutrients
  2. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.