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Bulgur dry vs. Welsh onion — In-Depth Nutrition Comparison

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A recap on differences between bulgur dry and welsh onion

  • Bulgur dry has more manganese, fiber, phosphorus, magnesium, vitamin B3, copper, and vitamin B6; however, welsh onion is higher in vitamin K, vitamin C, and vitamin A.
  • Welsh onion covers your daily vitamin K needs 160% more than bulgur dry.
  • Welsh onion contains 22 times less manganese than bulgur dry. Bulgur dry contains 3.048mg of manganese, while welsh onion contains 0.137mg.

Food varieties used in this article are Bulgur, dry and Onions, welsh, raw.

Infographic

Bulgur dry vs Welsh onion 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.
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 16% 5.4% 19% 46% 23% 14% 21% 2.2% 18% 3.3%
Contains more MagnesiumMagnesium +613%
Contains more CalciumCalcium +94.4%
Contains more PotassiumPotassium +93.4%
Contains more IronIron +101.6%
Contains more CopperCopper +378.6%
Contains more ZincZinc +271.2%
Contains more PhosphorusPhosphorus +512.2%
Contains more ManganeseManganese +2124.8%
Contains more SeleniumSelenium +283.3%
~equal in Sodium ~17mg

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 90% 0% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
Contains more Vitamin B1Vitamin B1 +364%
Contains more Vitamin B2Vitamin B2 +27.8%
Contains more Vitamin B3Vitamin B3 +1178.5%
Contains more Vitamin B5Vitamin B5 +518.3%
Contains more Vitamin B6Vitamin B6 +375%
Contains more FolateFolate +68.8%
Contains more CholineCholine +430.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +750%
Contains more Vitamin KVitamin K +10078.9%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
Contains more ProteinProtein +546.8%
Contains more FatsFats +232.5%
Contains more CarbsCarbs +1067.2%
Contains more OtherOther +115.7%
Contains more WaterWater +905.6%

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 0.067 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 g
Contains more Mono. FatMonounsaturated fat +208.9%
Contains more Poly. FatPolyunsaturated fat +246.8%
Contains less Sat. FatSaturated fat -71.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bulgur dry Welsh onion DV% diff.
Vitamin K 1.9µg 193.4µg 160%
Manganese 3.048mg 0.137mg 127%
Fiber 12.5g 2.4g 40%
Phosphorus 300mg 49mg 36%
Magnesium 164mg 23mg 34%
Vitamin C 0mg 27mg 30%
Vitamin B3 5.114mg 0.4mg 29%
Copper 0.335mg 0.07mg 29%
Carbs 75.87g 6.5g 23%
Vitamin B6 0.342mg 0.072mg 21%
Protein 12.29g 1.9g 21%
Vitamin B5 1.045mg 0.169mg 18%
Iron 2.46mg 1.22mg 16%
Calories 342kcal 34kcal 15%
Vitamin B1 0.232mg 0.05mg 15%
Zinc 1.93mg 0.52mg 13%
Potassium 410mg 212mg 6%
Choline 28.1mg 5.3mg 4%
Polyunsaturated fat 0.541g 0.156g 3%
Selenium 2.3µg 0.6µg 3%
Folate 27µg 16µg 3%
Vitamin E 0.06mg 0.51mg 3%
Vitamin B2 0.115mg 0.09mg 2%
Calcium 35mg 18mg 2%
Saturated fat 0.232g 0.067g 1%
Fats 1.33g 0.4g 1%
Net carbs 63.37g 4.1g N/A
Sugar 0.41g 2.18g N/A
Sodium 17mg 17mg 0%
Monounsaturated fat 0.173g 0.056g 0%
Tryptophan 0.19mg 0.021mg 0%
Threonine 0.354mg 0.074mg 0%
Isoleucine 0.455mg 0.081mg 0%
Leucine 0.83mg 0.113mg 0%
Lysine 0.339mg 0.095mg 0%
Methionine 0.19mg 0.021mg 0%
Phenylalanine 0.58mg 0.061mg 0%
Valine 0.554mg 0.084mg 0%
Histidine 0.285mg 0.033mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur dry Welsh onion
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
28%
Bulgur dry
51%
Welsh onion
Minerals Daily Need Coverage Score
96%
Bulgur dry
17%
Welsh onion

Comparison summary

Which food is lower in Saturated fat?
Welsh onion
Welsh onion is lower in Saturated fat (difference - 0.165g)
Which food is lower in glycemic index?
Welsh onion
Welsh onion is lower in glycemic index (difference - 8)
Which food is cheaper?
Welsh onion
Welsh onion is cheaper (difference - $1.8)
Which food is lower in Sugar?
Bulgur dry
Bulgur dry is lower in Sugar (difference - 1.77g)
Which food is richer in minerals?
Bulgur dry
Bulgur dry is relatively richer in minerals
Which food is richer in vitamins?
Bulgur dry
Bulgur dry is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (17 mg)

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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.