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  6. Scallion vs. Bulgur

Scallion vs. Bulgur — In-Depth Nutrition Comparison

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The main differences between scallions and bulgur

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

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

Infographic

Scallion vs Bulgur 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 14% 22% 24% 56% 28% 11% 16% 2.1% 21% 3.3%
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%
Contains more CalciumCalcium +620%
Contains more PotassiumPotassium +305.9%
Contains more IronIron +54.2%
Contains more MagnesiumMagnesium +60%
Contains more ZincZinc +46.2%
Contains less SodiumSodium -68.8%
Contains more ManganeseManganese +280.6%
~equal in Copper ~0.075mg
~equal in Phosphorus ~40mg
~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.
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%
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%
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%
Contains more Vitamin B3Vitamin B3 +90.5%
Contains more Vitamin B5Vitamin B5 +358.7%
Contains more Vitamin B6Vitamin B6 +36.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.057mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 90%
Protein: 1.83 g
Fats: 0.19 g
Carbs: 7.34 g
Water: 89.83 g
Other: 0.81 g
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
Contains more WaterWater +15.5%
Contains more OtherOther +138.2%
Contains more ProteinProtein +68.3%
Contains more FatsFats +26.3%
Contains more CarbsCarbs +153.1%

Fat Type Comparison

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

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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. 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.