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  6. Scallion vs. Bulgur

Scallion vs. Bulgur — In-Depth Nutrition Comparison

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The main differences between Scallion and Bulgur

  • Scallion has more Vitamin K, Vitamin C, Folate, Iron, Calcium, Potassium, and Vitamin A RAE, however, Bulgur has more Manganese, Fiber, and Vitamin B5.
  • Daily need coverage for Vitamin K from Scallion is 172% higher.

Food types used in this article are Onions, spring or scallions (includes tops and bulb), raw and Bulgur, cooked.

Infographic

Scallion 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.
Scallion
Scallion
4
:
5
Bulgur
Bulgur
Contains more Calcium +620%
Contains more Iron +54.2%
Contains more Potassium +305.9%
Contains more Copper +10.7%
Contains more Magnesium +60%
Contains less Sodium -68.8%
Contains more Zinc +46.2%
Contains more Manganese +280.6%
Equal in Phosphorus - 40
Equal in Copper - 0.075
Equal in Selenium - 0.6
Scallion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 56% 15% 16% 25% 3% 11% 28% 21% 4%
Bulgur
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 36% 23% 18% 6% 1% 16% 25% 80% 4%
Contains more Calcium +620%
Contains more Iron +54.2%
Contains more Potassium +305.9%
Contains more Copper +10.7%
Contains more Magnesium +60%
Contains less Sodium -68.8%
Contains more Zinc +46.2%
Contains more Manganese +280.6%
Equal in Phosphorus - 40
Equal in Copper - 0.075
Equal in Selenium - 0.6

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.
Scallion
Scallion
6
:
4
Bulgur
Bulgur
Contains more Vitamin A +49750%
Contains more Vitamin E +5400%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +185.7%
Contains more Folate +255.6%
Contains more Vitamin K +41300%
Contains more Vitamin B3 +90.5%
Contains more Vitamin B5 +358.7%
Contains more Vitamin B6 +36.1%
Equal in Vitamin B1 - 0.057
Scallion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 60% 11% 0% 63% 14% 19% 10% 5% 15% 48% 0% 518%
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 A +49750%
Contains more Vitamin E +5400%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +185.7%
Contains more Folate +255.6%
Contains more Vitamin K +41300%
Contains more Vitamin B3 +90.5%
Contains more Vitamin B5 +358.7%
Contains more Vitamin B6 +36.1%
Equal in Vitamin B1 - 0.057

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Scallion
Scallion
2
:
3
Bulgur
Bulgur
Contains more Water +15.5%
Contains more Other +138.2%
Contains more Protein +68.3%
Contains more Fats +26.3%
Contains more Carbs +153.1%
Scallion
2% 7% 90%
Protein: 1.83 g
Fats: 0.19 g
Carbs: 7.34 g
Water: 89.83 g
Other: 0.81 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 Water +15.5%
Contains more Other +138.2%
Contains more Protein +68.3%
Contains more Fats +26.3%
Contains more Carbs +153.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Scallion
Scallion
1
:
2
Bulgur
Bulgur
Contains less Saturated Fat -23.8%
Contains more Monounsaturated Fat +14.8%
Contains more Polyunsaturated fat +32.4%
Scallion
24% 20% 56%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.027 g
Polyunsaturated fat: 0.074 g
Bulgur
25% 18% 57%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.098 g
Contains less Saturated Fat -23.8%
Contains more Monounsaturated Fat +14.8%
Contains more Polyunsaturated fat +32.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Scallion Bulgur Opinion
Net carbs 4.74g 14.08g Bulgur
Protein 1.83g 3.08g Bulgur
Fats 0.19g 0.24g Bulgur
Carbs 7.34g 18.58g Bulgur
Calories 32kcal 83kcal Bulgur
Sugar 2.33g 0.1g Bulgur
Fiber 2.6g 4.5g Bulgur
Calcium 72mg 10mg Scallion
Iron 1.48mg 0.96mg Scallion
Magnesium 20mg 32mg Bulgur
Phosphorus 37mg 40mg Bulgur
Potassium 276mg 68mg Scallion
Sodium 16mg 5mg Bulgur
Zinc 0.39mg 0.57mg Bulgur
Copper 0.083mg 0.075mg Scallion
Manganese 0.16mg 0.609mg Bulgur
Selenium 0.6µg 0.6µg
Vitamin A 997IU 2IU Scallion
Vitamin A RAE 50µg 0µg Scallion
Vitamin E 0.55mg 0.01mg Scallion
Vitamin C 18.8mg 0mg Scallion
Vitamin B1 0.055mg 0.057mg Bulgur
Vitamin B2 0.08mg 0.028mg Scallion
Vitamin B3 0.525mg 1mg Bulgur
Vitamin B5 0.075mg 0.344mg Bulgur
Vitamin B6 0.061mg 0.083mg Bulgur
Folate 64µg 18µg Scallion
Vitamin K 207µg 0.5µg Scallion
Tryptophan 0.02mg 0.048mg Bulgur
Threonine 0.072mg 0.089mg Bulgur
Isoleucine 0.077mg 0.114mg Bulgur
Leucine 0.109mg 0.208mg Bulgur
Lysine 0.091mg 0.085mg Scallion
Methionine 0.02mg 0.048mg Bulgur
Phenylalanine 0.059mg 0.145mg Bulgur
Valine 0.081mg 0.139mg Bulgur
Histidine 0.032mg 0.071mg Bulgur
Saturated Fat 0.032g 0.042g Scallion
Monounsaturated Fat 0.027g 0.031g Bulgur
Polyunsaturated fat 0.074g 0.098g Bulgur

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Scallion 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
63%
Scallion
8%
Bulgur
Minerals Daily Need Coverage Score
20%
Scallion
21%
Bulgur

Comparison summary

Which food is lower in Saturated Fat?
Scallion
Scallion is lower in Saturated Fat (difference - 0.01g)
Which food is lower in glycemic index?
Scallion
Scallion is lower in glycemic index (difference - 15)
Which food is cheaper?
Scallion
Scallion is cheaper (difference - $1.8)
Which food is lower in Sugar?
Bulgur
Bulgur is lower in Sugar (difference - 2.23g)
Which food contains less Sodium?
Bulgur
Bulgur contains less Sodium (difference - 11mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Scallion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170005/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.