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Amaranth grain vs Bulgur - In-Depth Nutrition Comparison

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The main differences between Amaranth grain and Bulgur

  • Amaranth grain contains less Manganese, Fiber, Vitamin B3, Magnesium, Phosphorus, Copper, Vitamin B1, Vitamin B6, Zinc, and Potassium than Bulgur.
  • Daily need coverage for Manganese from Bulgur is 95% higher.

Food types used in this article are Amaranth grain, cooked and Bulgur, dry.

Infographic

Amaranth grain 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +34.3%
Contains less Sodium -64.7%
Contains more Iron +17.1%
Contains more Magnesium +152.3%
Contains more Phosphorus +102.7%
Contains more Potassium +203.7%
Contains more Zinc +124.4%
Contains more Copper +124.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 79% 47% 64% 12% 1% 24% 50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 93% 118% 129% 37% 3% 53% 112%
Contains more Calcium +34.3%
Contains less Sodium -64.7%
Contains more Iron +17.1%
Contains more Magnesium +152.3%
Contains more Phosphorus +102.7%
Contains more Potassium +203.7%
Contains more Zinc +124.4%
Contains more Copper +124.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
11
Bulgur
Contains more Vitamin E +216.7%
Contains more Vitamin B1 +1446.7%
Contains more Vitamin B2 +422.7%
Contains more Vitamin B3 +2076.2%
Contains more Vitamin B6 +202.7%
Contains more Folate +22.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 4% 6% 5% 0% 27% 17% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 0% 59% 27% 96% 63% 79% 21% 0% 5%
Contains more Vitamin E +216.7%
Contains more Vitamin B1 +1446.7%
Contains more Vitamin B2 +422.7%
Contains more Vitamin B3 +2076.2%
Contains more Vitamin B6 +202.7%
Contains more Folate +22.7%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Amaranth grain Bulgur
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok

All nutrients comparison - raw data values

Nutrient Amaranth grain Bulgur Opinion
Net carbs 16.59g 63.37g Bulgur
Protein 3.8g 12.29g Bulgur
Fats 1.58g 1.33g Amaranth grain
Carbs 18.69g 75.87g Bulgur
Calories 102kcal 342kcal Bulgur
Starch 16.23g g Amaranth grain
Fructose g g
Sugar g 0.41g Amaranth grain
Fiber 2.1g 12.5g Bulgur
Calcium 47mg 35mg Amaranth grain
Iron 2.1mg 2.46mg Bulgur
Magnesium 65mg 164mg Bulgur
Phosphorus 148mg 300mg Bulgur
Potassium 135mg 410mg Bulgur
Sodium 6mg 17mg Amaranth grain
Zinc 0.86mg 1.93mg Bulgur
Copper 0.149mg 0.335mg Bulgur
Vitamin A IU 9IU Bulgur
Vitamin E 0.19mg 0.06mg Amaranth grain
Vitamin D IU 0IU Bulgur
Vitamin D µg 0µg Bulgur
Vitamin C mg 0mg Bulgur
Vitamin B1 0.015mg 0.232mg Bulgur
Vitamin B2 0.022mg 0.115mg Bulgur
Vitamin B3 0.235mg 5.114mg Bulgur
Vitamin B5 mg 1.045mg Bulgur
Vitamin B6 0.113mg 0.342mg Bulgur
Folate 22µg 27µg Bulgur
Vitamin B12 µg 0µg Bulgur
Vitamin K µg 1.9µg Bulgur
Tryptophan mg 0.19mg Bulgur
Threonine mg 0.354mg Bulgur
Isoleucine mg 0.455mg Bulgur
Leucine mg 0.83mg Bulgur
Lysine mg 0.339mg Bulgur
Methionine mg 0.19mg Bulgur
Phenylalanine mg 0.58mg Bulgur
Valine mg 0.554mg Bulgur
Histidine mg 0.285mg Bulgur
Cholesterol mg 0mg Amaranth grain
Trans Fat g g
Saturated Fat g 0.232g Amaranth grain
Monounsaturated Fat g 0.173g Bulgur
Polyunsaturated fat g 0.541g Bulgur

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth grain Bulgur
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
5
Amaranth grain
29
Bulgur
Mineral Summary Score
36
Amaranth grain
69
Bulgur

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
23%
Amaranth grain
74%
Bulgur
Carbohydrates
19%
Amaranth grain
76%
Bulgur
Fats
7%
Amaranth grain
6%
Bulgur

Comparison summary

Which food is lower in glycemic index?
Bulgur
Bulgur is lower in glycemic index (difference - 50)
Which food is cheaper?
Bulgur
Bulgur is cheaper (difference - $1)
Which food is richer in minerals?
Bulgur
Bulgur is relatively richer in minerals
Which food is richer in vitamins?
Bulgur
Bulgur is relatively richer in vitamins
Which food is lower in Sugar?
Amaranth grain
Amaranth grain is lower in Sugar (difference - 0.41g)
Which food contains less Sodium?
Amaranth grain
Amaranth grain contains less Sodium (difference - 11mg)
Which food is lower in Cholesterol?
Amaranth grain
Amaranth grain is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Amaranth grain
Amaranth grain is lower in Saturated Fat (difference - 0.232g)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Amaranth grain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170683/nutrients
  2. Bulgur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170688/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.