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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 for 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 has a lower glycemic index (15) than refried beans (38).

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
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 0.67% 0% 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 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 A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.367mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Refried beans DV% diff.
Calcium 683mg 29mg 65%
Manganese 1.181mg 0.289mg 39%
Polyunsaturated fat 4.921g 0.543g 29%
Copper 0.378mg 0.129mg 28%
Protein 17.27g 4.98g 25%
Histidine 0.431mg 153mg 22%
Selenium 17.4µg 5.8µg 21%
Iron 2.66mg 1.44mg 15%
Sodium 14mg 370mg 15%
Phosphorus 190mg 92mg 14%
Fats 8.72g 2.01g 10%
Zinc 1.57mg 0.58mg 9%
Vitamin B1 0.158mg 0.076mg 7%
Fiber 2.3g 3.7g 6%
Vitamin C 0.2mg 6mg 6%
Magnesium 58mg 35mg 5%
Folate 29µg 11µg 5%
Choline 21.2mg 4%
Carbs 2.78g 13.55g 4%
Saturated fat 1.261g 0.631g 3%
Calories 144kcal 90kcal 3%
Starch 7.43g 3%
Monounsaturated fat 1.925g 0.601g 3%
Vitamin B2 0.102mg 0.079mg 2%
Vitamin K 2.1µg 2%
Potassium 237mg 319mg 2%
Vitamin E 0.09mg 1%
Vitamin B5 0.133mg 0.189mg 1%
Vitamin B6 0.092mg 0.103mg 1%
Net carbs 0.48g 9.85g N/A
Sugar 0.54g N/A
Vitamin B3 0.381mg 0.367mg 0%
Trans fat 0g 0.016g N/A
Tryptophan 0.235mg 0.065mg 0%
Threonine 0.785mg 0.231mg 0%
Isoleucine 0.849mg 0.242mg 0%
Leucine 1.392mg 0.438mg 0%
Lysine 0.883mg 0.377mg 0%
Methionine 0.211mg 0.083mg 0%
Phenylalanine 0.835mg 0.297mg 0%
Valine 0.87mg 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
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%

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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. 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.