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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.

Specific food types used in this comparison are Tofu, raw, regular, prepared with calcium sulfate and Refried beans, canned, traditional style (includes USDA commodity).

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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +272.2%
Contains more Calcium +1106.9%
Contains more Copper +49.6%
Contains more Zinc +37.9%
Contains less Sodium -98.1%
Contains more Potassium +163.6%
Contains more Magnesium +16.7%
Equal in Phosphorus - 92
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 201% 105% 11% 22% 65% 22% 42% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 54% 9% 29% 25% 43% 16% 40% 49%
Contains more Iron +272.2%
Contains more Calcium +1106.9%
Contains more Copper +49.6%
Contains more Zinc +37.9%
Contains less Sodium -98.1%
Contains more Potassium +163.6%
Contains more Magnesium +16.7%
Equal in Phosphorus - 92

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Tofu
4
:
Contains more Vitamin A +∞%
Contains more Vitamin K +14.3%
Contains more Folate +36.4%
Contains more Vitamin C +5900%
Contains more Vitamin E +800%
Contains more Vitamin B2 +51.9%
Contains more Vitamin B3 +88.2%
Contains more Vitamin B5 +177.9%
Contains more Vitamin B6 +119.1%
Equal in Vitamin B1 - 0.076
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 6% 1% 0% 21% 12% 4% 5% 11% 0% 6% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 20% 0% 2% 0% 19% 19% 7% 12% 24% 0% 6% 9%
Contains more Vitamin A +∞%
Contains more Vitamin K +14.3%
Contains more Folate +36.4%
Contains more Vitamin C +5900%
Contains more Vitamin E +800%
Contains more Vitamin B2 +51.9%
Contains more Vitamin B3 +88.2%
Contains more Vitamin B5 +177.9%
Contains more Vitamin B6 +119.1%
Equal in Vitamin B1 - 0.076

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
6
Tofu
10
Refried beans
Mineral Summary Score
58
Tofu
33
Refried beans

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
48%
Tofu
30%
Refried beans
Carbohydrates
2%
Tofu
14%
Refried beans
Fats
22%
Tofu
9%
Refried beans

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Tofu Refried beans
Lower in Sodium ok
Lower in glycemic index ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

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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Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 363mg)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 23)
Which food is lower in Sugar?
Refried beans
Refried beans is lower in Sugar (difference - 0.08g)
Which food is lower in Saturated Fat?
Refried beans
Refried beans is lower in Saturated Fat (difference - 0.06g)
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 minerals?
?
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.
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.

All nutrients comparison - raw data values

Nutrient Tofu Refried beans Opinion
Calories 76 90 Refried beans
Protein 8.08 4.98 Tofu
Fats 4.78 2.01 Tofu
Vitamin C 0.1 6 Refried beans
Carbs 1.87 13.55 Refried beans
Cholesterol 0 0
Vitamin D 0 0
Iron 5.36 1.44 Tofu
Calcium 350 29 Tofu
Potassium 121 319 Refried beans
Magnesium 30 35 Refried beans
Sugar 0.62 0.54 Refried beans
Fiber 0.3 3.7 Refried beans
Copper 0.193 0.129 Tofu
Zinc 0.8 0.58 Tofu
Starch 7.43 Refried beans
Phosphorus 97 92 Tofu
Sodium 7 370 Tofu
Vitamin A 85 0 Tofu
Vitamin E 0.01 0.09 Refried beans
Vitamin D 0 0
Vitamin B1 0.081 0.076 Tofu
Vitamin B2 0.052 0.079 Refried beans
Vitamin B3 0.195 0.367 Refried beans
Vitamin B5 0.068 0.189 Refried beans
Vitamin B6 0.047 0.103 Refried beans
Vitamin B12 0 0
Vitamin K 2.4 2.1 Tofu
Folate 15 11 Tofu
Trans Fat 0 0.016 Tofu
Saturated Fat 0.691 0.631 Refried beans
Monounsaturated Fat 1.056 0.601 Tofu
Polyunsaturated fat 2.699 0.543 Tofu
Tryptophan 0.12 0.065 Tofu
Threonine 0.402 0.231 Tofu
Isoleucine 0.435 0.242 Tofu
Leucine 0.713 0.438 Tofu
Lysine 0.452 0.377 Tofu
Methionine 0.108 0.083 Tofu
Phenylalanine 0.428 0.297 Tofu
Valine 0.446 0.287 Tofu
Histidine 0.221 153 Refried beans
Fructose 0 Refried beans

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.