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  6. Bulgur vs. Amaranth leaves

Bulgur vs. Amaranth leaves — In-Depth Nutrition Comparison

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What are the main differences between bulgur and amaranth leaves?

  • Bulgur has less vitamin K, vitamin C, calcium, iron, folate, vitamin A, potassium, manganese, vitamin B2, and copper than amaranth leaves.
  • Amaranth leaves' daily need coverage for vitamin K is 950% higher.

We used Bulgur, cooked and Amaranth leaves, raw types in this comparison.

Infographic

Bulgur vs Amaranth leaves infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Bulgur
Bulgur
1
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 39% 65% 54% 87% 54% 25% 21% 2.6% 115% 4.9%
Contains less SodiumSodium -75%
Contains more MagnesiumMagnesium +71.9%
Contains more CalciumCalcium +2050%
Contains more PotassiumPotassium +798.5%
Contains more IronIron +141.7%
Contains more CopperCopper +116%
Contains more ZincZinc +57.9%
Contains more PhosphorusPhosphorus +25%
Contains more ManganeseManganese +45.3%
Contains more SeleniumSelenium +50%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Bulgur
Bulgur
4
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 144% 0% 49% 0% 6.8% 36% 12% 3.8% 44% 0% 2850% 64%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +111.1%
Contains more Vitamin B3Vitamin B3 +52%
Contains more Vitamin B5Vitamin B5 +437.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +464.3%
Contains more Vitamin B6Vitamin B6 +131.3%
Contains more Vitamin KVitamin K +227900%
Contains more FolateFolate +372.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur Amaranth leaves DV% diff.
Vitamin K 0.5µg 1140µg 950%
Vitamin C 0mg 43.3mg 48%
Calcium 10mg 215mg 21%
Fiber 4.5g 18%
Iron 0.96mg 2.32mg 17%
Folate 18µg 85µg 17%
Potassium 68mg 611mg 16%
Vitamin A 0µg 146µg 16%
Manganese 0.609mg 0.885mg 12%
Copper 0.075mg 0.162mg 10%
Vitamin B2 0.028mg 0.158mg 10%
Vitamin B6 0.083mg 0.192mg 8%
Vitamin B5 0.344mg 0.064mg 6%
Carbs 18.58g 4.02g 5%
Magnesium 32mg 55mg 5%
Calories 83kcal 23kcal 3%
Zinc 0.57mg 0.9mg 3%
Vitamin B1 0.057mg 0.027mg 3%
Vitamin B3 1mg 0.658mg 2%
Protein 3.08g 2.46g 1%
Phosphorus 40mg 50mg 1%
Sodium 5mg 20mg 1%
Selenium 0.6µg 0.9µg 1%
Choline 6.9mg 1%
Protein per 100 calories 3.7g 11g N/A
Calories per 10 g protein 269kcal 93kcal N/A
Weight per 100 calories 120g 435g N/A
Fats 0.24g 0.33g 0%
Net carbs 14.08g 4.02g N/A
Sugar 0.1g N/A
Vitamin E 0.01mg 0%
Saturated fat 0.042g 0.091g 0%
Monounsaturated fat 0.031g 0.076g 0%
Polyunsaturated fat 0.098g 0.147g 0%
Tryptophan 0.048mg 0.031mg 0%
Threonine 0.089mg 0.099mg 0%
Isoleucine 0.114mg 0.119mg 0%
Leucine 0.208mg 0.195mg 0%
Lysine 0.085mg 0.127mg 0%
Methionine 0.048mg 0.036mg 0%
Phenylalanine 0.145mg 0.133mg 0%
Valine 0.139mg 0.137mg 0%
Histidine 0.071mg 0.052mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bulgur
Bulgur
2
3% 19% 78%
Protein: 3.08 g
Fats: 0.24 g
Carbs: 18.58 g
Water: 77.76 g
Other: 0.34 g
2% 4% 92%
Protein: 2.46 g
Fats: 0.33 g
Carbs: 4.02 g
Water: 91.69 g
Other: 1.5 g
Contains more ProteinProtein +25.2%
Contains more CarbsCarbs +362.2%
Contains more FatsFats +37.5%
Contains more WaterWater +17.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bulgur
Bulgur
1
25% 18% 57%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.098 g
29% 24% 47%
Saturated fat: Sat. Fat 0.091 g
Monounsaturated fat: Mono. Fat 0.076 g
Polyunsaturated fat: Poly. Fat 0.147 g
Contains less Sat. FatSaturated fat -53.8%
Contains more Mono. FatMonounsaturated fat +145.2%
Contains more Poly. FatPolyunsaturated fat +50%

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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. Amaranth leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168385/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.