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  6. Refried beans vs. Bulgur

Refried beans vs. Bulgur — In-Depth Nutrition Comparison

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What are the main differences between Refried beans and Bulgur?

  • Refried beans are richer in Selenium, Phosphorus, Potassium, Vitamin C, Iron, and Copper, yet Bulgur is richer in Manganese.
  • Refried beans' daily need coverage for Sodium is 16% higher.
  • Bulgur contains less Sodium.

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

Infographic

Refried beans vs Bulgur 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.
Refried beans
Refried beans
8
:
2
Bulgur
Bulgur
Contains more Calcium +190%
Contains more Iron +50%
Contains more Phosphorus +130%
Contains more Potassium +369.1%
Contains more Copper +72%
Contains more Selenium +866.7%
Contains less Sodium -98.6%
Contains more Manganese +110.7%
Equal in Magnesium - 32
Equal in Zinc - 0.57
Refried beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 54% 25% 40% 29% 49% 16% 43% 38% 32%
Bulgur
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 36% 23% 18% 6% 1% 16% 25% 80% 4%
Contains more Calcium +190%
Contains more Iron +50%
Contains more Phosphorus +130%
Contains more Potassium +369.1%
Contains more Copper +72%
Contains more Selenium +866.7%
Contains less Sodium -98.6%
Contains more Manganese +110.7%
Equal in Magnesium - 32
Equal in Zinc - 0.57

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.
Refried beans
Refried beans
6
:
4
Bulgur
Bulgur
Contains more Vitamin E +800%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +33.3%
Contains more Vitamin B2 +182.1%
Contains more Vitamin B6 +24.1%
Contains more Vitamin K +320%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +172.5%
Contains more Vitamin B5 +82%
Contains more Folate +63.6%
Refried beans
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%
Bulgur
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 15% 7% 19% 21% 20% 14% 0% 2%
Contains more Vitamin E +800%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +33.3%
Contains more Vitamin B2 +182.1%
Contains more Vitamin B6 +24.1%
Contains more Vitamin K +320%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +172.5%
Contains more Vitamin B5 +82%
Contains more Folate +63.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Refried beans
Refried beans
3
:
2
Bulgur
Bulgur
Contains more Protein +61.7%
Contains more Fats +737.5%
Contains more Other +402.9%
Contains more Carbs +37.1%
Equal in Water - 77.76
Refried beans
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
Bulgur
3% 19% 78%
Protein: 3.08 g
Fats: 0.24 g
Carbs: 18.58 g
Water: 77.76 g
Other: 0.34 g
Contains more Protein +61.7%
Contains more Fats +737.5%
Contains more Other +402.9%
Contains more Carbs +37.1%
Equal in Water - 77.76

Fat Type Comparison

Fat type breakdown side-by-side comparison
Refried beans
Refried beans
2
:
1
Bulgur
Bulgur
Contains more Monounsaturated Fat +1838.7%
Contains more Polyunsaturated fat +454.1%
Contains less Saturated Fat -93.3%
Refried beans
36% 34% 31%
Saturated Fat: 0.631 g
Monounsaturated Fat: 0.601 g
Polyunsaturated fat: 0.543 g
Bulgur
25% 18% 57%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.098 g
Contains more Monounsaturated Fat +1838.7%
Contains more Polyunsaturated fat +454.1%
Contains less Saturated Fat -93.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Refried beans Bulgur
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Refried beans Bulgur Opinion
Net carbs 9.85g 14.08g Bulgur
Protein 4.98g 3.08g Refried beans
Fats 2.01g 0.24g Refried beans
Carbs 13.55g 18.58g Bulgur
Calories 90kcal 83kcal Refried beans
Starch 7.43g Refried beans
Sugar 0.54g 0.1g Bulgur
Fiber 3.7g 4.5g Bulgur
Calcium 29mg 10mg Refried beans
Iron 1.44mg 0.96mg Refried beans
Magnesium 35mg 32mg Refried beans
Phosphorus 92mg 40mg Refried beans
Potassium 319mg 68mg Refried beans
Sodium 370mg 5mg Bulgur
Zinc 0.58mg 0.57mg Refried beans
Copper 0.129mg 0.075mg Refried beans
Manganese 0.289mg 0.609mg Bulgur
Selenium 5.8µg 0.6µg Refried beans
Vitamin A 0IU 2IU Bulgur
Vitamin E 0.09mg 0.01mg Refried beans
Vitamin C 6mg 0mg Refried beans
Vitamin B1 0.076mg 0.057mg Refried beans
Vitamin B2 0.079mg 0.028mg Refried beans
Vitamin B3 0.367mg 1mg Bulgur
Vitamin B5 0.189mg 0.344mg Bulgur
Vitamin B6 0.103mg 0.083mg Refried beans
Folate 11µg 18µg Bulgur
Vitamin K 2.1µg 0.5µg Refried beans
Tryptophan 0.065mg 0.048mg Refried beans
Threonine 0.231mg 0.089mg Refried beans
Isoleucine 0.242mg 0.114mg Refried beans
Leucine 0.438mg 0.208mg Refried beans
Lysine 0.377mg 0.085mg Refried beans
Methionine 0.083mg 0.048mg Refried beans
Phenylalanine 0.297mg 0.145mg Refried beans
Valine 0.287mg 0.139mg Refried beans
Histidine 153mg 0.071mg Refried beans
Trans Fat 0.016g Bulgur
Saturated Fat 0.631g 0.042g Bulgur
Monounsaturated Fat 0.601g 0.031g Refried beans
Polyunsaturated fat 0.543g 0.098g Refried beans
Omega-6 - Eicosadienoic acid 0.008g Refried beans
Omega-6 - Linoleic acid 0.36g Refried beans
Omega-3 - ALA 0.169g Refried beans
Omega-3 - Eicosatrienoic acid 0.001g 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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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
10%
Refried beans
8%
Bulgur
Minerals Daily Need Coverage Score
33%
Refried beans
21%
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 richer in minerals?
Refried beans
Refried beans is relatively richer in minerals
Which food is lower in Sugar?
Bulgur
Bulgur is lower in Sugar (difference - 0.44g)
Which food contains less Sodium?
Bulgur
Bulgur contains less Sodium (difference - 365mg)
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 0.589g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. 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/170287/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.