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Refried beans vs Bulgur - In-Depth Nutrition Comparison

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A recap on differences between Refried beans and Bulgur

  • 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.
  • Bulgur contains 22 times less Sodium than Refried beans. Refried beans contain 370mg of Sodium, while Bulgur contains 17mg.

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

Infographic

Refried beans vs Bulgur 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 9% 54% 25% 40% 29% 49% 16% 43%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 93% 118% 129% 37% 3% 53% 112%
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
:
7
Bulgur
Contains more Vitamin E +50%
Contains more Vitamin C +∞%
Contains more Vitamin K +10.5%
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%
Equal in Vitamin K - 1.9
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%
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%
Contains more Vitamin E +50%
Contains more Vitamin C +∞%
Contains more Vitamin K +10.5%
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%
Equal in Vitamin K - 1.9

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Refried beans Bulgur
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
10
Refried beans
29
Bulgur
Mineral Summary Score
33
Refried beans
69
Bulgur

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
30%
Refried beans
74%
Bulgur
Carbohydrates
14%
Refried beans
76%
Bulgur
Fats
9%
Refried beans
6%
Bulgur

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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/nutrients
  2. Bulgur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170688/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.