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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
Bulgur
Bulgur
8
:
0
Refried beans
Refried beans
Contains more Iron +70.8%
Contains more Calcium +20.7%
Contains more Potassium +28.5%
Contains more Magnesium +368.6%
Contains more Copper +159.7%
Contains more Zinc +232.8%
Contains more Phosphorus +226.1%
Contains less Sodium -95.4%
Bulgur
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 93% 11% 37% 118% 112% 53% 129% 3%
Refried beans
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 54% 9% 29% 25% 43% 16% 40% 49%
Contains more Iron +70.8%
Contains more Calcium +20.7%
Contains more Potassium +28.5%
Contains more Magnesium +368.6%
Contains more Copper +159.7%
Contains more Zinc +232.8%
Contains more Phosphorus +226.1%
Contains less Sodium -95.4%

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
Bulgur
7
:
3
Refried beans
Refried beans
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 C +∞%
Contains more Vitamin E +50%
Contains more Vitamin K +10.5%
Bulgur
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 2% 0% 59% 27% 96% 63% 79% 0% 5% 21%
Refried beans
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 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 C +∞%
Contains more Vitamin E +50%
Contains more Vitamin K +10.5%

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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur 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 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)

All nutrients comparison - raw data values

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