Amaranth vs. Bulgur — In-Depth Nutrition Comparison
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A recap on the differences between amaranth and bulgur
- Amaranth has more phosphorus, iron, manganese, selenium, copper, and magnesium; however, bulgur is higher in fiber.
- Amaranth covers your daily phosphorus needs 15% more than bulgur.
- Bulgur contains 9 times less selenium than amaranth. Amaranth contains 5.5µg of selenium, while bulgur contains 0.6µg.
- The glycemic index of amaranth is higher.
Food varieties used in this article are Amaranth grain, cooked and Bulgur, cooked.
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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.
| Contains more MagnesiumMagnesium | +103.1% |
| Contains more CalciumCalcium | +370% |
| Contains more PotassiumPotassium | +98.5% |
| Contains more IronIron | +118.8% |
| Contains more CopperCopper | +98.7% |
| Contains more ZincZinc | +50.9% |
| Contains more PhosphorusPhosphorus | +270% |
| Contains more ManganeseManganese | +40.2% |
| Contains more SeleniumSelenium | +816.7% |
| Contains less SodiumSodium | -16.7% |
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.
| Contains more Vitamin EVitamin E | +1800% |
| Contains more Vitamin B6Vitamin B6 | +36.1% |
| Contains more FolateFolate | +22.2% |
| Contains more Vitamin B1Vitamin B1 | +280% |
| Contains more Vitamin B2Vitamin B2 | +27.3% |
| Contains more Vitamin B3Vitamin B3 | +325.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Phosphorus | 148mg | 40mg | 15% |
| Iron | 2.1mg | 0.96mg | 14% |
| Manganese | 0.854mg | 0.609mg | 11% |
| Fiber | 2.1g | 4.5g | 10% |
| Selenium | 5.5µg | 0.6µg | 9% |
| Magnesium | 65mg | 32mg | 8% |
| Copper | 0.149mg | 0.075mg | 8% |
| Vitamin B5 | 0.344mg | 7% | |
| Starch | 16.23g | 7% | |
| Vitamin B3 | 0.235mg | 1mg | 5% |
| Vitamin B1 | 0.015mg | 0.057mg | 4% |
| Calcium | 47mg | 10mg | 4% |
| Zinc | 0.86mg | 0.57mg | 3% |
| Potassium | 135mg | 68mg | 2% |
| Vitamin B6 | 0.113mg | 0.083mg | 2% |
| Fats | 1.58g | 0.24g | 2% |
| Choline | 6.9mg | 1% | |
| Polyunsaturated fat | 0.098g | 1% | |
| Folate | 22µg | 18µg | 1% |
| Calories | 102kcal | 83kcal | 1% |
| Vitamin E | 0.19mg | 0.01mg | 1% |
| Protein | 3.8g | 3.08g | 1% |
| Net carbs | 16.59g | 14.08g | N/A |
| Carbs | 18.69g | 18.58g | 0% |
| Sugar | 0.1g | N/A | |
| Sodium | 6mg | 5mg | 0% |
| Vitamin B2 | 0.022mg | 0.028mg | 0% |
| Vitamin K | 0.5µg | 0% | |
| Saturated fat | 0.042g | 0% | |
| Monounsaturated fat | 0.031g | 0% | |
| Tryptophan | 0.048mg | 0% | |
| Threonine | 0.089mg | 0% | |
| Isoleucine | 0.114mg | 0% | |
| Leucine | 0.208mg | 0% | |
| Lysine | 0.085mg | 0% | |
| Methionine | 0.048mg | 0% | |
| Phenylalanine | 0.145mg | 0% | |
| Valine | 0.139mg | 0% | |
| Histidine | 0.071mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +23.4% |
| Contains more FatsFats | +558.3% |
| Contains more OtherOther | +126.5% |
~equal in
Carbs
~18.58g
~equal in
Water
~77.76g
