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  6. Bulgur vs. Refried beans

Bulgur vs. Refried beans — In-Depth Nutrition Comparison

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What are the main differences between bulgur and refried beans?

  • Bulgur is richer in manganese, yet refried beans are richer in selenium, phosphorus, potassium, vitamin C, iron, and copper.
  • Refried beans' daily need coverage for sodium is 16% higher.
  • Bulgur has 3 times more vitamin B3 than refried beans. Bulgur has 1mg of vitamin B3, while refried beans have 0.367mg.
  • Bulgur contains less sodium.

We used Bulgur, cooked and Refried beans, canned, traditional style (includes USDA commodity) types in this comparison.

Infographic

Bulgur 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.
Bulgur
Bulgur
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 3% 6% 36% 25% 16% 17% 0.65% 79% 3.3%
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 less SodiumSodium -98.6%
Contains more ManganeseManganese +110.7%
Contains more CalciumCalcium +190%
Contains more PotassiumPotassium +369.1%
Contains more IronIron +50%
Contains more CopperCopper +72%
Contains more PhosphorusPhosphorus +130%
Contains more SeleniumSelenium +866.7%
~equal in Magnesium ~35mg
~equal in Zinc ~0.58mg

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.
Bulgur
Bulgur
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% 0% 0.2% 0% 14% 6.5% 19% 21% 19% 0% 1.3% 14% 3.8%
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 B3Vitamin B3 +172.5%
Contains more Vitamin B5Vitamin B5 +82%
Contains more FolateFolate +63.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +800%
Contains more Vitamin B1Vitamin B1 +33.3%
Contains more Vitamin B2Vitamin B2 +182.1%
Contains more Vitamin B6Vitamin B6 +24.1%
Contains more Vitamin KVitamin K +320%
Contains more CholineCholine +207.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur Refried beans DV% diff.
Histidine 0.071mg 153mg 22%
Sodium 5mg 370mg 16%
Manganese 0.609mg 0.289mg 14%
Selenium 0.6µg 5.8µg 9%
Phosphorus 40mg 92mg 7%
Vitamin C 0mg 6mg 7%
Potassium 68mg 319mg 7%
Iron 0.96mg 1.44mg 6%
Copper 0.075mg 0.129mg 6%
Vitamin B3 1mg 0.367mg 4%
Protein 3.08g 4.98g 4%
Vitamin B2 0.028mg 0.079mg 4%
Vitamin B5 0.344mg 0.189mg 3%
Starch 7.43g 3%
Choline 6.9mg 21.2mg 3%
Fiber 4.5g 3.7g 3%
Polyunsaturated fat 0.098g 0.543g 3%
Fats 0.24g 2.01g 3%
Saturated fat 0.042g 0.631g 3%
Calcium 10mg 29mg 2%
Vitamin B1 0.057mg 0.076mg 2%
Carbs 18.58g 13.55g 2%
Vitamin B6 0.083mg 0.103mg 2%
Folate 18µg 11µg 2%
Monounsaturated fat 0.031g 0.601g 1%
Vitamin E 0.01mg 0.09mg 1%
Magnesium 32mg 35mg 1%
Vitamin K 0.5µg 2.1µg 1%
Calories 83kcal 90kcal 0%
Net carbs 14.08g 9.85g N/A
Sugar 0.1g 0.54g N/A
Zinc 0.57mg 0.58mg 0%
Trans fat 0.016g N/A
Tryptophan 0.048mg 0.065mg 0%
Threonine 0.089mg 0.231mg 0%
Isoleucine 0.114mg 0.242mg 0%
Leucine 0.208mg 0.438mg 0%
Lysine 0.085mg 0.377mg 0%
Methionine 0.048mg 0.083mg 0%
Phenylalanine 0.145mg 0.297mg 0%
Valine 0.139mg 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
Bulgur
Bulgur
2
3% 19% 78%
Protein: 3.08 g
Fats: 0.24 g
Carbs: 18.58 g
Water: 77.76 g
Other: 0.34 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 CarbsCarbs +37.1%
Contains more ProteinProtein +61.7%
Contains more FatsFats +737.5%
Contains more OtherOther +402.9%
~equal in Water ~77.75g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bulgur
Bulgur
1
25% 18% 57%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.098 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 -93.3%
Contains more Mono. FatMonounsaturated fat +1838.7%
Contains more Poly. FatPolyunsaturated fat +454.1%

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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. Bulgur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170287/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.