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Amaranth grain vs. Bulgur dry — In-Depth Nutrition Comparison

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The main differences between Amaranth grain and Bulgur dry

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

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

Infographic

Amaranth grain vs Bulgur dry 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.
Contains more Calcium +34.3%
Contains less Sodium -64.7%
Contains more Selenium +139.1%
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%
Contains more Manganese +256.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 47% 64% 12% 1% 24% 50% 112% 30%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 93% 118% 129% 37% 3% 53% 112% 398% 13%
Contains more Calcium +34.3%
Contains less Sodium -64.7%
Contains more Selenium +139.1%
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%
Contains more Manganese +256.9%

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 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +18.8%
Contains more Water +735.1%
Contains more Protein +223.4%
Contains more Carbs +305.9%
Contains more Other +96.1%
4% 19% 75%
Protein: 3.8 g
Fats: 1.58 g
Carbs: 18.69 g
Water: 75.16 g
Other: 0.77 g
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
Contains more Fats +18.8%
Contains more Water +735.1%
Contains more Protein +223.4%
Contains more Carbs +305.9%
Contains more Other +96.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Amaranth grain Bulgur dry
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 dry Opinion
Net carbs 16.59g 63.37g Bulgur dry
Protein 3.8g 12.29g Bulgur dry
Fats 1.58g 1.33g Amaranth grain
Carbs 18.69g 75.87g Bulgur dry
Calories 102kcal 342kcal Bulgur dry
Starch 16.23g Amaranth grain
Sugar 0.41g Amaranth grain
Fiber 2.1g 12.5g Bulgur dry
Calcium 47mg 35mg Amaranth grain
Iron 2.1mg 2.46mg Bulgur dry
Magnesium 65mg 164mg Bulgur dry
Phosphorus 148mg 300mg Bulgur dry
Potassium 135mg 410mg Bulgur dry
Sodium 6mg 17mg Amaranth grain
Zinc 0.86mg 1.93mg Bulgur dry
Copper 0.149mg 0.335mg Bulgur dry
Manganese 0.854mg 3.048mg Bulgur dry
Selenium 5.5µg 2.3µg Amaranth grain
Vitamin A 9IU Bulgur dry
Vitamin E 0.19mg 0.06mg Amaranth grain
Vitamin B1 0.015mg 0.232mg Bulgur dry
Vitamin B2 0.022mg 0.115mg Bulgur dry
Vitamin B3 0.235mg 5.114mg Bulgur dry
Vitamin B5 1.045mg Bulgur dry
Vitamin B6 0.113mg 0.342mg Bulgur dry
Folate 22µg 27µg Bulgur dry
Vitamin K 1.9µg Bulgur dry
Tryptophan 0.19mg Bulgur dry
Threonine 0.354mg Bulgur dry
Isoleucine 0.455mg Bulgur dry
Leucine 0.83mg Bulgur dry
Lysine 0.339mg Bulgur dry
Methionine 0.19mg Bulgur dry
Phenylalanine 0.58mg Bulgur dry
Valine 0.554mg Bulgur dry
Histidine 0.285mg Bulgur dry
Saturated Fat 0.232g Amaranth grain
Monounsaturated Fat 0.173g Bulgur dry
Polyunsaturated fat 0.541g Bulgur dry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth grain Bulgur dry
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
5%
Amaranth grain
29%
Bulgur dry
Minerals Daily Need Coverage Score
43%
Amaranth grain
96%
Bulgur dry

Comparison summary

Which food is lower in glycemic index?
Bulgur dry
Bulgur dry is lower in glycemic index (difference - 50)
Which food is cheaper?
Bulgur dry
Bulgur dry is cheaper (difference - $1)
Which food is richer in minerals?
Bulgur dry
Bulgur dry is relatively richer in minerals
Which food is richer in vitamins?
Bulgur dry
Bulgur dry 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

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