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Bulgur vs. Amaranth grain — In-Depth Nutrition Comparison

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A recap on differences between Bulgur and Amaranth grain

  • Bulgur has more Fiber, however, Amaranth grain is higher in Phosphorus, Iron, Manganese, Selenium, Copper, and Magnesium.
  • Amaranth grain covers your daily Phosphorus needs 15% more than Bulgur.
  • Amaranth grain contains 4 times less Vitamin B3 than Bulgur. Bulgur contains 1mg of Vitamin B3, while Amaranth grain contains 0.235mg.

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

Infographic

Bulgur vs Amaranth grain 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 less Sodium -16.7%
Contains more Calcium +370%
Contains more Iron +118.8%
Contains more Magnesium +103.1%
Contains more Phosphorus +270%
Contains more Potassium +98.5%
Contains more Zinc +50.9%
Contains more Copper +98.7%
Contains more Manganese +40.2%
Contains more Selenium +816.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 36% 23% 18% 6% 1% 16% 25% 80% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 47% 64% 12% 1% 24% 50% 112% 30%
Contains less Sodium -16.7%
Contains more Calcium +370%
Contains more Iron +118.8%
Contains more Magnesium +103.1%
Contains more Phosphorus +270%
Contains more Potassium +98.5%
Contains more Zinc +50.9%
Contains more Copper +98.7%
Contains more Manganese +40.2%
Contains more Selenium +816.7%

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.
Bulgur
9
:
Contains more Vitamin B1 +280%
Contains more Vitamin B2 +27.3%
Contains more Vitamin B3 +325.5%
Contains more Vitamin E +1800%
Contains more Vitamin B6 +36.1%
Contains more Folate +22.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 15% 7% 19% 21% 20% 14% 0% 2%
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%
Contains more Vitamin B1 +280%
Contains more Vitamin B2 +27.3%
Contains more Vitamin B3 +325.5%
Contains more Vitamin E +1800%
Contains more Vitamin B6 +36.1%
Contains more Folate +22.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +23.4%
Contains more Fats +558.3%
Contains more Other +126.5%
Equal in Carbs - 18.69
Equal in Water - 75.16
3% 19% 78%
Protein: 3.08 g
Fats: 0.24 g
Carbs: 18.58 g
Water: 77.76 g
Other: 0.34 g
4% 19% 75%
Protein: 3.8 g
Fats: 1.58 g
Carbs: 18.69 g
Water: 75.16 g
Other: 0.77 g
Contains more Protein +23.4%
Contains more Fats +558.3%
Contains more Other +126.5%
Equal in Carbs - 18.69
Equal in Water - 75.16

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bulgur Amaranth grain
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Bulgur Amaranth grain Opinion
Net carbs 14.08g 16.59g Amaranth grain
Protein 3.08g 3.8g Amaranth grain
Fats 0.24g 1.58g Amaranth grain
Carbs 18.58g 18.69g Amaranth grain
Calories 83kcal 102kcal Amaranth grain
Starch 16.23g Amaranth grain
Sugar 0.1g Amaranth grain
Fiber 4.5g 2.1g Bulgur
Calcium 10mg 47mg Amaranth grain
Iron 0.96mg 2.1mg Amaranth grain
Magnesium 32mg 65mg Amaranth grain
Phosphorus 40mg 148mg Amaranth grain
Potassium 68mg 135mg Amaranth grain
Sodium 5mg 6mg Bulgur
Zinc 0.57mg 0.86mg Amaranth grain
Copper 0.075mg 0.149mg Amaranth grain
Manganese 0.609mg 0.854mg Amaranth grain
Selenium 0.6µg 5.5µg Amaranth grain
Vitamin A 2IU Bulgur
Vitamin E 0.01mg 0.19mg Amaranth grain
Vitamin B1 0.057mg 0.015mg Bulgur
Vitamin B2 0.028mg 0.022mg Bulgur
Vitamin B3 1mg 0.235mg Bulgur
Vitamin B5 0.344mg Bulgur
Vitamin B6 0.083mg 0.113mg Amaranth grain
Folate 18µg 22µg Amaranth grain
Vitamin K 0.5µg Bulgur
Tryptophan 0.048mg Bulgur
Threonine 0.089mg Bulgur
Isoleucine 0.114mg Bulgur
Leucine 0.208mg Bulgur
Lysine 0.085mg Bulgur
Methionine 0.048mg Bulgur
Phenylalanine 0.145mg Bulgur
Valine 0.139mg Bulgur
Histidine 0.071mg Bulgur
Saturated Fat 0.042g Amaranth grain
Monounsaturated Fat 0.031g Bulgur
Polyunsaturated fat 0.098g Bulgur

Which food is preferable for your diet?

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

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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
8%
Bulgur
5%
Amaranth grain
Minerals Daily Need Coverage Score
21%
Bulgur
43%
Amaranth grain

Comparison summary

Which food contains less Sodium?
Bulgur
Bulgur contains less Sodium (difference - 1mg)
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 vitamins?
Bulgur
Bulgur is relatively richer in vitamins
Which food is lower in Sugar?
Amaranth grain
Amaranth grain is lower in Sugar (difference - 0.1g)
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 - 0.042g)
Which food is richer in minerals?
Amaranth grain
Amaranth grain is relatively richer in minerals

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 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.