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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
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%
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 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%
Contains more PotassiumPotassium +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
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%
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 AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +107.9%
Contains more Vitamin B2Vitamin B2 +29.1%
Contains more FolateFolate +163.6%
Contains more Vitamin CVitamin C +2900%
Contains more Vitamin B5Vitamin B5 +42.1%
Contains more Vitamin B6Vitamin B6 +12%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.367mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +246.8%
Contains more FatsFats +333.8%
Contains more CarbsCarbs +387.4%
Contains more WaterWater +11.3%
Contains more OtherOther +22.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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 +220.3%
Contains more Poly. FatPolyunsaturated fat +806.3%
Contains less Sat. FatSaturated 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
Calories 144kcal 90kcal Tofu
Protein 17.27g 4.98g Tofu
Fats 8.72g 2.01g Tofu
Vitamin C 0.2mg 6mg Refried beans
Net carbs 0.48g 9.85g Refried beans
Carbs 2.78g 13.55g Refried beans
Magnesium 58mg 35mg Tofu
Calcium 683mg 29mg Tofu
Potassium 237mg 319mg Refried beans
Iron 2.66mg 1.44mg Tofu
Sugar 0.54g Tofu
Fiber 2.3g 3.7g Refried beans
Copper 0.378mg 0.129mg Tofu
Zinc 1.57mg 0.58mg Tofu
Starch 7.43g Refried beans
Phosphorus 190mg 92mg Tofu
Sodium 14mg 370mg Tofu
Vitamin A 166IU 0IU Tofu
Vitamin E 0.09mg Refried beans
Manganese 1.181mg 0.289mg Tofu
Selenium 17.4µg 5.8µg Tofu
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
Vitamin K 2.1µg Refried beans
Folate 29µg 11µg Tofu
Trans Fat 0g 0.016g Tofu
Choline 21.2mg Refried beans
Saturated Fat 1.261g 0.631g Refried beans
Monounsaturated Fat 1.925g 0.601g Tofu
Polyunsaturated fat 4.921g 0.543g Tofu
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
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
Tofu Refried beans
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%
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.