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Bulgur vs Refried beans - In-Depth Nutrition Comparison

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A recap on differences between Bulgur and Refried beans

  • Refried beans have less Manganese, Fiber, Magnesium, Phosphorus, Vitamin B3, Copper, Vitamin B6, Vitamin B5, and Vitamin B1.
  • Bulgur covers your daily Manganese needs 120% more than Refried beans.
  • Refried beans contain 14 times less Vitamin B3 than Bulgur. Bulgur contains 5.114mg of Vitamin B3, while Refried beans contain 0.367mg.
  • Bulgur has less Sodium.

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

Infographic

Bulgur 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 Calcium +20.7%
Contains more Iron +70.8%
Contains more Magnesium +368.6%
Contains more Phosphorus +226.1%
Contains more Potassium +28.5%
Contains less Sodium -95.4%
Contains more Zinc +232.8%
Contains more Copper +159.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 93% 118% 129% 37% 3% 53% 112%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 54% 25% 40% 29% 49% 16% 43%
Contains more Calcium +20.7%
Contains more Iron +70.8%
Contains more Magnesium +368.6%
Contains more Phosphorus +226.1%
Contains more Potassium +28.5%
Contains less Sodium -95.4%
Contains more Zinc +232.8%
Contains more Copper +159.7%

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
Bulgur
7
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +205.3%
Contains more Vitamin B2 +45.6%
Contains more Vitamin B3 +1293.5%
Contains more Vitamin B5 +452.9%
Contains more Vitamin B6 +232%
Contains more Folate +145.5%
Contains more Vitamin E +50%
Contains more Vitamin C +∞%
Contains more Vitamin K +10.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 0% 59% 27% 96% 63% 79% 21% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 20% 19% 19% 7% 12% 24% 9% 0% 6%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +205.3%
Contains more Vitamin B2 +45.6%
Contains more Vitamin B3 +1293.5%
Contains more Vitamin B5 +452.9%
Contains more Vitamin B6 +232%
Contains more Folate +145.5%
Contains more Vitamin E +50%
Contains more Vitamin C +∞%
Contains more Vitamin K +10.5%

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.
Bulgur Refried beans
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bulgur Refried beans Opinion
Net carbs 63.37g 9.85g Bulgur
Protein 12.29g 4.98g Bulgur
Fats 1.33g 2.01g Refried beans
Carbs 75.87g 13.55g Bulgur
Calories 342kcal 90kcal Bulgur
Starch g 7.43g Refried beans
Fructose g 0g Refried beans
Sugar 0.41g 0.54g Bulgur
Fiber 12.5g 3.7g Bulgur
Calcium 35mg 29mg Bulgur
Iron 2.46mg 1.44mg Bulgur
Magnesium 164mg 35mg Bulgur
Phosphorus 300mg 92mg Bulgur
Potassium 410mg 319mg Bulgur
Sodium 17mg 370mg Bulgur
Zinc 1.93mg 0.58mg Bulgur
Copper 0.335mg 0.129mg Bulgur
Vitamin A 9IU 0IU Bulgur
Vitamin E 0.06mg 0.09mg Refried beans
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 6mg Refried beans
Vitamin B1 0.232mg 0.076mg Bulgur
Vitamin B2 0.115mg 0.079mg Bulgur
Vitamin B3 5.114mg 0.367mg Bulgur
Vitamin B5 1.045mg 0.189mg Bulgur
Vitamin B6 0.342mg 0.103mg Bulgur
Folate 27µg 11µg Bulgur
Vitamin B12 0µg 0µg
Vitamin K 1.9µg 2.1µg Refried beans
Tryptophan 0.19mg 0.065mg Bulgur
Threonine 0.354mg 0.231mg Bulgur
Isoleucine 0.455mg 0.242mg Bulgur
Leucine 0.83mg 0.438mg Bulgur
Lysine 0.339mg 0.377mg Refried beans
Methionine 0.19mg 0.083mg Bulgur
Phenylalanine 0.58mg 0.297mg Bulgur
Valine 0.554mg 0.287mg Bulgur
Histidine 0.285mg 153mg Refried beans
Cholesterol 0mg 0mg
Trans Fat g 0.016g Bulgur
Saturated Fat 0.232g 0.631g Bulgur
Monounsaturated Fat 0.173g 0.601g Refried beans
Polyunsaturated fat 0.541g 0.543g Refried beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur Refried beans
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
29
Bulgur
10
Refried beans
Mineral Summary Score
69
Bulgur
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
74%
Bulgur
30%
Refried beans
Carbohydrates
76%
Bulgur
14%
Refried beans
Fats
6%
Bulgur
9%
Refried beans

Comparison summary

Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 9)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $2)
Which food is lower in Sugar?
Bulgur
Bulgur is lower in Sugar (difference - 0.13g)
Which food contains less Sodium?
Bulgur
Bulgur contains less Sodium (difference - 353mg)
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 0.399g)
Which food is richer in minerals?
Bulgur
Bulgur is relatively richer in minerals
Which food is richer in vitamins?
Bulgur
Bulgur is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Bulgur - 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.