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  6. Tofu vs. Refried beans

Tofu vs. Refried beans — In-Depth Nutrition Comparison

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How are Tofu and Refried beans different?

  • Tofu is higher in Calcium, Manganese, Copper, Selenium, Iron, Phosphorus, Zinc, and Vitamin B1, however, Refried beans are richer in Vitamin C.
  • Daily need coverage for Calcium from Tofu is 65% higher.
  • Tofu contains 4 times more Manganese than Refried beans. While Tofu contains 1.181mg of Manganese, Refried beans contain only 0.289mg.
  • Tofu has less Sodium.

Tofu, raw, firm, prepared with calcium sulfate and Refried beans, canned, traditional style (includes USDA commodity) are the varieties used in this article.

Infographic

Tofu vs Refried beans 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.
Tofu
Tofu
9
:
1
Refried beans
Refried beans
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%
Contains more Manganese +308.7%
Contains more Selenium +200%
Contains more Potassium +34.6%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Refried beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 54% 25% 40% 29% 49% 16% 43% 38% 32%
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%
Contains more Manganese +308.7%
Contains more Selenium +200%
Contains more Potassium +34.6%

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
5
:
5
Refried beans
Refried beans
Contains more Vitamin A +∞%
Contains more Vitamin B1 +107.9%
Contains more Vitamin B2 +29.1%
Contains more Folate +163.6%
Contains more Vitamin C +2900%
Contains more Vitamin B5 +42.1%
Contains more Vitamin B6 +12%
Equal in Vitamin B3 - 0.367
Tofu
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%
Refried beans
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%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +107.9%
Contains more Vitamin B2 +29.1%
Contains more Folate +163.6%
Contains more Vitamin C +2900%
Contains more Vitamin B5 +42.1%
Contains more Vitamin B6 +12%
Equal in Vitamin B3 - 0.367

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
:
3
Refried beans
Refried beans
Contains more Protein +246.8%
Contains more Fats +333.8%
Contains more Carbs +387.4%
Contains more Water +11.3%
Contains more Other +22.1%
Tofu
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Refried beans
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 Protein +246.8%
Contains more Fats +333.8%
Contains more Carbs +387.4%
Contains more Water +11.3%
Contains more Other +22.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
:
1
Refried beans
Refried beans
Contains more Monounsaturated Fat +220.3%
Contains more Polyunsaturated fat +806.3%
Contains less Saturated Fat -50%
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Refried beans
36% 34% 31%
Saturated Fat: 0.631 g
Monounsaturated Fat: 0.601 g
Polyunsaturated fat: 0.543 g
Contains more Monounsaturated Fat +220.3%
Contains more Polyunsaturated fat +806.3%
Contains less Saturated Fat -50%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Refried beans
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 Tofu Refried beans Opinion
Net carbs 0.48g 9.85g Refried beans
Protein 17.27g 4.98g Tofu
Fats 8.72g 2.01g Tofu
Carbs 2.78g 13.55g Refried beans
Calories 144kcal 90kcal Tofu
Starch 7.43g Refried beans
Sugar 0.54g Tofu
Fiber 2.3g 3.7g Refried beans
Calcium 683mg 29mg Tofu
Iron 2.66mg 1.44mg Tofu
Magnesium 58mg 35mg Tofu
Phosphorus 190mg 92mg Tofu
Potassium 237mg 319mg Refried beans
Sodium 14mg 370mg Tofu
Zinc 1.57mg 0.58mg Tofu
Copper 0.378mg 0.129mg Tofu
Manganese 1.181mg 0.289mg Tofu
Selenium 17.4µg 5.8µg Tofu
Vitamin A 166IU 0IU Tofu
Vitamin E 0.09mg Refried beans
Vitamin C 0.2mg 6mg Refried beans
Vitamin B1 0.158mg 0.076mg Tofu
Vitamin B2 0.102mg 0.079mg Tofu
Vitamin B3 0.381mg 0.367mg Tofu
Vitamin B5 0.133mg 0.189mg Refried beans
Vitamin B6 0.092mg 0.103mg Refried beans
Folate 29µg 11µg Tofu
Vitamin K 2.1µg Refried beans
Tryptophan 0.235mg 0.065mg Tofu
Threonine 0.785mg 0.231mg Tofu
Isoleucine 0.849mg 0.242mg Tofu
Leucine 1.392mg 0.438mg Tofu
Lysine 0.883mg 0.377mg Tofu
Methionine 0.211mg 0.083mg Tofu
Phenylalanine 0.835mg 0.297mg Tofu
Valine 0.87mg 0.287mg Tofu
Histidine 0.431mg 153mg Refried beans
Trans Fat 0g 0.016g Tofu
Saturated Fat 1.261g 0.631g Refried beans
Monounsaturated Fat 1.925g 0.601g Tofu
Polyunsaturated fat 4.921g 0.543g Tofu
Omega-6 - Eicosadienoic acid 0.008g Refried beans
Omega-6 - Linoleic acid 0.36g Refried beans
Omega-3 - ALA 0.169g Refried beans
Omega-3 - Eicosatrienoic acid 0.001g Refried beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Refried beans
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
11%
Tofu
10%
Refried beans
Minerals Daily Need Coverage Score
87%
Tofu
33%
Refried beans

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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.