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  6. Bulgur dry vs. Refried beans

Bulgur dry vs. Refried beans — In-Depth Nutrition Comparison

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A recap on differences between bulgur dry and refried beans

  • Refried beans have less manganese, fiber, magnesium, phosphorus, vitamin B3, copper, vitamin B6, vitamin B5, and vitamin B1.
  • Bulgur dry covers your daily manganese needs 120% more than refried beans.
  • Refried beans contain 14 times less vitamin B3 than bulgur dry. Bulgur dry contains 5.114mg of vitamin B3, while refried beans contain 0.367mg.
  • Bulgur dry has less sodium.

Food varieties used in this article are Bulgur, dry and Refried beans, canned, traditional style (includes USDA commodity).

Infographic

Bulgur dry 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 117% 11% 36% 92% 112% 53% 129% 2.2% 398% 13%
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 +368.6%
Contains more CalciumCalcium +20.7%
Contains more PotassiumPotassium +28.5%
Contains more IronIron +70.8%
Contains more CopperCopper +159.7%
Contains more ZincZinc +232.8%
Contains more PhosphorusPhosphorus +226.1%
Contains less SodiumSodium -95.4%
Contains more ManganeseManganese +954.7%
Contains more SeleniumSelenium +152.2%

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.
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% 0% 1.2% 0% 58% 27% 96% 63% 79% 0% 4.8% 20% 15%
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 +205.3%
Contains more Vitamin B2Vitamin B2 +45.6%
Contains more Vitamin B3Vitamin B3 +1293.5%
Contains more Vitamin B5Vitamin B5 +452.9%
Contains more Vitamin B6Vitamin B6 +232%
Contains more FolateFolate +145.5%
Contains more CholineCholine +32.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +50%
Contains more Vitamin KVitamin K +10.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur dry Refried beans DV% diff.
Manganese 3.048mg 0.289mg 120%
Fiber 12.5g 3.7g 35%
Magnesium 164mg 35mg 31%
Vitamin B3 5.114mg 0.367mg 30%
Phosphorus 300mg 92mg 30%
Copper 0.335mg 0.129mg 23%
Histidine 0.285mg 153mg 22%
Carbs 75.87g 13.55g 21%
Vitamin B6 0.342mg 0.103mg 18%
Vitamin B5 1.045mg 0.189mg 17%
Protein 12.29g 4.98g 15%
Sodium 17mg 370mg 15%
Vitamin B1 0.232mg 0.076mg 13%
Calories 342kcal 90kcal 13%
Iron 2.46mg 1.44mg 13%
Zinc 1.93mg 0.58mg 12%
Vitamin C 0mg 6mg 7%
Selenium 2.3µg 5.8µg 6%
Folate 27µg 11µg 4%
Starch 7.43g 3%
Potassium 410mg 319mg 3%
Vitamin B2 0.115mg 0.079mg 3%
Saturated fat 0.232g 0.631g 2%
Fats 1.33g 2.01g 1%
Choline 28.1mg 21.2mg 1%
Monounsaturated fat 0.173g 0.601g 1%
Calcium 35mg 29mg 1%
Net carbs 63.37g 9.85g N/A
Sugar 0.41g 0.54g N/A
Vitamin E 0.06mg 0.09mg 0%
Vitamin K 1.9µg 2.1µg 0%
Trans fat 0.016g N/A
Polyunsaturated fat 0.541g 0.543g 0%
Tryptophan 0.19mg 0.065mg 0%
Threonine 0.354mg 0.231mg 0%
Isoleucine 0.455mg 0.242mg 0%
Leucine 0.83mg 0.438mg 0%
Lysine 0.339mg 0.377mg 0%
Methionine 0.19mg 0.083mg 0%
Phenylalanine 0.58mg 0.297mg 0%
Valine 0.554mg 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
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 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 +146.8%
Contains more CarbsCarbs +459.9%
Contains more FatsFats +51.1%
Contains more WaterWater +763.9%
Contains more OtherOther +13.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 18% 57%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.173 g
Polyunsaturated fat: Poly. Fat 0.541 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 less Sat. FatSaturated fat -63.2%
Contains more Mono. FatMonounsaturated fat +247.4%
~equal in Polyunsaturated fat ~0.543g

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. Bulgur dry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170688/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.