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Bulgur vs Amaranth grain - In-Depth Nutrition Comparison

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The main differences between Bulgur and Amaranth grain

  • 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.
  • Amaranth grain has 22 times less Vitamin B3 than Bulgur. Bulgur has 5.114mg of Vitamin B3, while Amaranth grain has 0.235mg.

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

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Bulgur vs Amaranth grain 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 Iron +17.1%
Contains more Potassium +203.7%
Contains more Magnesium +152.3%
Contains more Copper +124.8%
Contains more Zinc +124.4%
Contains more Phosphorus +102.7%
Contains more Calcium +34.3%
Contains less Sodium -64.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 93% 11% 37% 118% 112% 53% 129% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 79% 15% 12% 47% 50% 24% 64% 1%
Contains more Iron +17.1%
Contains more Potassium +203.7%
Contains more Magnesium +152.3%
Contains more Copper +124.8%
Contains more Zinc +124.4%
Contains more Phosphorus +102.7%
Contains more Calcium +34.3%
Contains less Sodium -64.7%

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
Bulgur
11
:
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%
Contains more Vitamin E +216.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 2% 0% 59% 27% 96% 63% 79% 0% 5% 21%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 4% 0% 4% 6% 5% 0% 27% 0% 0% 17%
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%
Contains more Vitamin E +216.7%

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
29
Bulgur
5
Amaranth grain
Mineral Summary Score
69
Bulgur
36
Amaranth grain

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
74%
Bulgur
23%
Amaranth grain
Carbohydrates
76%
Bulgur
19%
Amaranth grain
Fats
6%
Bulgur
7%
Amaranth grain

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.
Bulgur Amaranth grain
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok

Which food is preferable for your diet?

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

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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 Cholesterol?
Amaranth grain
Amaranth grain is lower in Cholesterol (difference - 0mg)
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 Saturated Fat?
Amaranth grain
Amaranth grain is lower in Saturated Fat (difference - 0.232g)

All nutrients comparison - raw data values

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

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