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  6. Bulgur vs. Scallion

Bulgur vs. Scallion — In-Depth Nutrition Comparison

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The main differences between bulgur and scallions

  • Bulgur has more manganese, fiber, and vitamin B5; however, scallions have more vitamin K, vitamin C, vitamin A, folate, iron, calcium, and potassium.
  • Daily need coverage for vitamin K for scallions is 172% higher.
  • Scallions have 5 times less vitamin B5 than bulgur. Bulgur has 0.344mg of vitamin B5, while scallions have 0.075mg.
  • Bulgur has a higher glycemic index than scallions.

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

Infographic

Bulgur vs Scallion 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.
Bulgur
Bulgur
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 3% 6% 36% 25% 16% 17% 0.65% 79% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 22% 24% 56% 28% 11% 16% 2.1% 21% 3.3%
Contains more MagnesiumMagnesium +60%
Contains more ZincZinc +46.2%
Contains less SodiumSodium -68.8%
Contains more ManganeseManganese +280.6%
Contains more CalciumCalcium +620%
Contains more PotassiumPotassium +305.9%
Contains more IronIron +54.2%
Contains more CopperCopper +10.7%
~equal in Phosphorus ~37mg
~equal in Selenium ~0.6µg

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.
Bulgur
Bulgur
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.2% 14% 6.5% 19% 21% 19% 0% 1.3% 14%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 63% 0% 17% 11% 14% 18% 9.8% 4.5% 14% 0% 518% 48%
Contains more Vitamin B3Vitamin B3 +90.5%
Contains more Vitamin B5Vitamin B5 +358.7%
Contains more Vitamin B6Vitamin B6 +36.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +5400%
Contains more Vitamin B2Vitamin B2 +185.7%
Contains more Vitamin KVitamin K +41300%
Contains more FolateFolate +255.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.055mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur Scallion DV% diff.
Vitamin K 0.5µg 207µg 172%
Vitamin C 0mg 18.8mg 21%
Manganese 0.609mg 0.16mg 20%
Folate 18µg 64µg 12%
Fiber 4.5g 2.6g 8%
Iron 0.96mg 1.48mg 7%
Calcium 10mg 72mg 6%
Potassium 68mg 276mg 6%
Vitamin A 0µg 50µg 6%
Vitamin B5 0.344mg 0.075mg 5%
Carbs 18.58g 7.34g 4%
Vitamin E 0.01mg 0.55mg 4%
Vitamin B2 0.028mg 0.08mg 4%
Calories 83kcal 32kcal 3%
Protein 3.08g 1.83g 3%
Magnesium 32mg 20mg 3%
Vitamin B3 1mg 0.525mg 3%
Zinc 0.57mg 0.39mg 2%
Vitamin B6 0.083mg 0.061mg 2%
Copper 0.075mg 0.083mg 1%
Protein per 100 calories 3.7g 5.7g N/A
Calories per 10 g protein 269kcal 175kcal N/A
Weight per 100 calories 120g 313g N/A
Fats 0.24g 0.19g 0%
Net carbs 14.08g 4.74g N/A
Sugar 0.1g 2.33g N/A
Phosphorus 40mg 37mg 0%
Sodium 5mg 16mg 0%
Selenium 0.6µg 0.6µg 0%
Vitamin B1 0.057mg 0.055mg 0%
Choline 6.9mg 5.7mg 0%
Saturated fat 0.042g 0.032g 0%
Monounsaturated fat 0.031g 0.027g 0%
Polyunsaturated fat 0.098g 0.074g 0%
Tryptophan 0.048mg 0.02mg 0%
Threonine 0.089mg 0.072mg 0%
Isoleucine 0.114mg 0.077mg 0%
Leucine 0.208mg 0.109mg 0%
Lysine 0.085mg 0.091mg 0%
Methionine 0.048mg 0.02mg 0%
Phenylalanine 0.145mg 0.059mg 0%
Valine 0.139mg 0.081mg 0%
Histidine 0.071mg 0.032mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bulgur
Bulgur
3
3% 19% 78%
Protein: 3.08 g
Fats: 0.24 g
Carbs: 18.58 g
Water: 77.76 g
Other: 0.34 g
2% 7% 90%
Protein: 1.83 g
Fats: 0.19 g
Carbs: 7.34 g
Water: 89.83 g
Other: 0.81 g
Contains more ProteinProtein +68.3%
Contains more FatsFats +26.3%
Contains more CarbsCarbs +153.1%
Contains more WaterWater +15.5%
Contains more OtherOther +138.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bulgur
Bulgur
2
25% 18% 57%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.098 g
24% 20% 56%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.027 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Mono. FatMonounsaturated fat +14.8%
Contains more Poly. FatPolyunsaturated fat +32.4%
Contains less Sat. FatSaturated fat -23.8%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170287/nutrients
  2. Scallion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170005/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.