Tofu vs. Refried beans — In-Depth Nutrition Comparison

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How are tofu and refried beans different?

Tofu has more calcium, manganese, protein, copper, selenium, iron, phosphorus, fats, and zinc than refried beans.
Daily need coverage for calcium for tofu is 65% higher.
Tofu contains 4 times more fats than refried beans. While tofu contains 8.72g of fats, refried beans contain only 2.01g.
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.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Tofu

Refried beans

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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Tofu

Refried beans

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 EVitamin E	+∞%
Contains more Vitamin B5Vitamin B5	+42.1%
Contains more Vitamin B6Vitamin B6	+12%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B3 ~0.367mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			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%
Omega-3 (ALA)		0.169g	11%
Fats	8.72g	2.01g	10%
Zinc	1.57mg	0.58mg	9%
Vitamin B1	0.158mg	0.076mg	7%
Vitamin C	0.2mg	6mg	6%
Fiber	2.3g	3.7g	6%
Magnesium	58mg	35mg	5%
Folate	29µg	11µg	5%
Carbs	2.78g	13.55g	4%
Choline		21.2mg	4%
Calories	144kcal	90kcal	3%
Starch		7.43g	3%
Saturated fat	1.261g	0.631g	3%
Monounsaturated fat	1.925g	0.601g	3%
Potassium	237mg	319mg	2%
Vitamin B2	0.102mg	0.079mg	2%
Vitamin K		2.1µg	2%
Omega-6 (Linoleic acid)		0.36g	2%
Vitamin E		0.09mg	1%
Vitamin B5	0.133mg	0.189mg	1%
Vitamin B6	0.092mg	0.103mg	1%
Protein per 100 calories	12g	5.5g	N/A
Calories per 10 g protein	83kcal	181kcal	N/A
Weight per 100 calories	69g	111g	N/A
Unsaturated / Saturated Fat ratio	5.4	1.8	N/A
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 (Eicosatrienoic acid)		0.001g	N/A
Omega-6 (Eicosadienoic acid)		0.008g	N/A