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  6. Bulgur dry vs. Shallot

Bulgur dry vs. Shallot — In-Depth Nutrition Comparison

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How are bulgur dry and shallot different?

  • Bulgur dry has more manganese, fiber, phosphorus, magnesium, vitamin B3, copper, iron, vitamin B5, vitamin B1, and zinc than shallot.
  • Daily need coverage for manganese for bulgur dry is 120% higher.
  • Bulgur dry contains 26 times more vitamin B3 than shallot. While bulgur dry contains 5.114mg of vitamin B3, shallot contains only 0.2mg.
  • Shallot has a lower glycemic index (30) than bulgur dry (47).

Bulgur, dry and Shallots, raw are the varieties used in this article.

Infographic

Bulgur dry vs Shallot 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 117% 11% 36% 92% 112% 53% 129% 2.2% 398% 13%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 11% 29% 45% 29% 11% 26% 1.6% 38% 6.5%
Contains more MagnesiumMagnesium +681%
Contains more PotassiumPotassium +22.8%
Contains more IronIron +105%
Contains more CopperCopper +280.7%
Contains more ZincZinc +382.5%
Contains more PhosphorusPhosphorus +400%
Contains more ManganeseManganese +943.8%
Contains more SeleniumSelenium +91.7%
Contains less SodiumSodium -29.4%
~equal in Calcium ~37mg

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.
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% 1.2% 0% 58% 27% 96% 63% 79% 0% 4.8% 20% 15%
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 27% 0% 0.8% 0% 15% 4.6% 3.8% 17% 80% 0% 2% 26% 6.2%
Contains more Vitamin EVitamin E +50%
Contains more Vitamin B1Vitamin B1 +286.7%
Contains more Vitamin B2Vitamin B2 +475%
Contains more Vitamin B3Vitamin B3 +2457%
Contains more Vitamin B5Vitamin B5 +260.3%
Contains more Vitamin KVitamin K +137.5%
Contains more CholineCholine +148.7%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +25.9%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.345mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur dry Shallot DV% diff.
Manganese 3.048mg 0.292mg 120%
Fiber 12.5g 3.2g 37%
Magnesium 164mg 21mg 34%
Phosphorus 300mg 60mg 34%
Vitamin B3 5.114mg 0.2mg 31%
Copper 0.335mg 0.088mg 27%
Protein 12.29g 2.5g 20%
Carbs 75.87g 16.8g 20%
Iron 2.46mg 1.2mg 16%
Vitamin B5 1.045mg 0.29mg 15%
Calories 342kcal 72kcal 14%
Zinc 1.93mg 0.4mg 14%
Vitamin B1 0.232mg 0.06mg 14%
Vitamin C 0mg 8mg 9%
Vitamin B2 0.115mg 0.02mg 7%
Choline 28.1mg 11.3mg 3%
Polyunsaturated fat 0.541g 0.039g 3%
Folate 27µg 34µg 2%
Selenium 2.3µg 1.2µg 2%
Fats 1.33g 0.1g 2%
Potassium 410mg 334mg 2%
Saturated fat 0.232g 0.017g 1%
Vitamin K 1.9µg 0.8µg 1%
Net carbs 63.37g 13.6g N/A
Calcium 35mg 37mg 0%
Sugar 0.41g 7.87g N/A
Sodium 17mg 12mg 0%
Vitamin E 0.06mg 0.04mg 0%
Vitamin B6 0.342mg 0.345mg 0%
Monounsaturated fat 0.173g 0.014g 0%
Tryptophan 0.19mg 0.028mg 0%
Threonine 0.354mg 0.098mg 0%
Isoleucine 0.455mg 0.106mg 0%
Leucine 0.83mg 0.149mg 0%
Lysine 0.339mg 0.125mg 0%
Methionine 0.19mg 0.027mg 0%
Phenylalanine 0.58mg 0.081mg 0%
Valine 0.554mg 0.11mg 0%
Histidine 0.285mg 0.043mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
3% 17% 80%
Protein: 2.5 g
Fats: 0.1 g
Carbs: 16.8 g
Water: 79.8 g
Other: 0.8 g
Contains more ProteinProtein +391.6%
Contains more FatsFats +1230%
Contains more CarbsCarbs +351.6%
Contains more OtherOther +88.8%
Contains more WaterWater +786.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 18% 57%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.173 g
Polyunsaturated fat: Poly. Fat 0.541 g
24% 20% 56%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.039 g
Contains more Mono. FatMonounsaturated fat +1135.7%
Contains more Poly. FatPolyunsaturated fat +1287.2%
Contains less Sat. FatSaturated fat -92.7%

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 dry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170688/nutrients
  2. Shallot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/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.