Amaranth vs Bulgur: Difference & Similarities
Amaranth and bulgur belong to the grains food group, one of the staple food groups for people on a plant-based diet.
Grains and grain products are an affordable source of carbohydrates, as well as essential vitamins and minerals, including B vitamins (such as thiamin, riboflavin, and niacin), iron, and zinc, minerals that are usually harder to get on a plant-based diet.
They also provide a small amount of protein and healthy fats.
However, it is important to note that whole grains are generally a better source of these nutrients than refined grains.
This article will thoroughly compare amaranth and bulgur and help you learn more about their similarities and differences.
Amaranth
Amaranth (Amaranthus spp.) is a group of annual plants that are native to Central and South America.
It is a good source of carbohydrates, dietary fibers, and small amounts of vitamins and minerals like magnesium, phosphorus, and B vitamins. It is also gluten-free and easy to digest, making it a great option for people with gluten sensitivities or celiac disease.
Amaranth is an ancient grain that has been used for centuries in traditional cuisine and has a nutty and slightly earthy flavor. It can be used as a side dish, added to soups and stews, ground into flour and used in baking, or popped like popcorn. It is also a valuable food source for people in its native regions, particularly in Mexico and Peru.
Amaranth is considered a functional food, as it has been shown to have a positive impact on health when consumed regularly as part of a balanced diet. It is also a sustainable crop, as it is drought-tolerant and can be grown in poor soil conditions.
Amaranth is an excellent source of Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine).
It also contains a good amount of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), and Vitamin B9 (Folate) and some Vitamin C, Vitamin B3 (Niacin), and Vitamin E.
Bulgur
Bulgur (Triticum aestivum) is a type of whole wheat that is made by steaming, drying, and then coarsely grinding wheat berries.
It is a good source of carbohydrates, dietary fibers, and small amounts of vitamins and minerals like iron, zinc, and B-vitamins. It is also rich in antioxidants and protein, making it a valuable food for vegetarians and vegans.
Bulgur is a staple ingredient in Middle Eastern and Mediterranean cuisines, often used in dishes such as tabbouleh and kibbeh. It can also be used in soups, stews, and as a stuffing. It is also gluten-free and easy to digest, making it a great option for people with gluten sensitivities or celiac disease.
Bulgur is considered a functional food, as it has been shown to positively impact health when consumed regularly as part of a balanced diet. It is also a sustainable crop, as it can be grown in poor soil conditions and is resistant to pests and diseases.
Bulgur is an excellent source of Vitamin B3 (Niacin).
It also contains a good amount of Vitamin B1 (Thiamine), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin B2 (Riboflavin), and Vitamin B9 (Folate).
Amaranth vs Bulgur Nutrition
Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing amaranth vs bulgur.
This comparison will start by comparing the caloric value of amaranth and bulgur and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
Amaranth | Bulgur | |
---|---|---|
Energy | 371 kcal | 342 kcal |
Carbs | 65.2 g | 75.9 g |
Sugar | 1.69 g | 0.41 g |
Fiber | 6.7 g | 12.5 g |
Protein | 13.6 g | 12.3 g |
Fat | 7.02 g | 1.33 g |
Saturated Fat | 1.46 g | 0.232 g |
Amaranth vs Bulgur Calories
Most calories in grains come from carbs.
Comparing bulgur vs amaranth for weight loss, bulgur is slightly lower in calories, with 342 calories per 100 grams, compared to 371 calories per 100 grams of amaranth.
However, both amaranth and bulgur can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.
Amaranth vs Bulgur Protein
Grains and most grain products, including amaranth and bulgur, are important sources of plant-based protein.
However, it should be noted that most grains, with the exception of quinoa and buckwheat, for example, are low in lysine and methionine.
That said, you can combine grains with legumes to get a complete protein.
Amaranth offers around 10% more protein than bulgur.
Amaranth has 13.6 grams of protein per 100 grams, while bulgur has 12.3 grams of protein per 100 grams.
Amaranth vs Bulgur Carbs
Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.
It’s also important for people on a keto diet, so let’s compare the carbs content in amaranth and bulgur.
The total amount of carbohydrates is around 14% higher in bulgur than in amaranth. It has 75.9 grams per 100 grams, compared to 65.2 grams in amaranth.
There’s less sugar in bulgur than in amaranth, 76% precisely.
That said, 100 grams of bulgur contains 0.4 grams of sugar, while the same amount of amaranth contains 1.7 grams.
Lastly, let’s take a look at the dietary fiber in amaranth and bulgur.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 12.5 grams of fiber per 100 grams, bulgur is a better source of fiber than amaranth which offers 6.7 grams per 100 gram portion.
Amaranth vs Bulgur Fats
Like most other grains, amaranth and bulgur are low in fat.
Fats in amaranth and bulgur are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in amaranth and bulgur:
- Amaranth: 7 grams per 100 grams
- Bulgur: 1.3 per 100 grams
Speaking of saturated fats, bulgur is 87% lower in saturated fats.
Bulgur and amaranth contain 0.2 grams and 1.5 grams of saturated fat per 100 grams, respectively.
Amaranth vs Bulgur Vitamins Content
This section will discuss the vitamin content of amaranth and bulgur.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Amaranth has a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B3 (Niacin), and vitamin K.
However, bulgur has a higher amount of vitamin C, vitamin B2 (Riboflavin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin E.
Amaranth and bulgur contain the same amount of vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins amaranth and bulgur contain side by side, so you can easily compare them.
Amaranth | Bulgur | |
---|---|---|
Vitamin A | 2 IU | 9 IU |
Vitamin C | 4.2 mg | 0 |
Vitamin D | 0 | 0 |
Vitamin B1 (Thiamine) | 0.116 mg | 0.232 mg |
Vitamin B2 (Riboflavin) | 0.2 mg | 0.115 mg |
Vitamin B3 (Niacin) | 0.923 mg | 5.11 mg |
Vitamin B5 (Pantothenic acid) | 1.46 mg | 1.04 mg |
Vitamin B6 (Pyroxidine) | 0.591 mg | 0.342 mg |
Vitamin B9 (Folate) | 82 µg | 27 µg |
Vitamin B12 (Cobalamin) | 0 | 0 |
Vitamin E | 1.19 mg | 0.06 mg |
Vitamin K | 0 | 1.9 µg |
Amaranth vs Bulgur Minerals Content
Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.
Some minerals, like iron, calcium, zinc, or iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the amaranth and bulgur comparison focuses on their mineral content.
Amaranth is a better source of sodium than bulgur.
On the other hand, bulgur is a higher amount of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc.
Amaranth and bulgur contain the same amount of fluoride.
Check out the table below to learn how amaranth and bulgur compare when it comes to mineral content.
Amaranth | Bulgur | |
---|---|---|
Calcium | 159 mg | 35 mg |
Copper | 0.525 mg | 0.335 mg |
Fluoride | 0 | 0 |
Iron | 7.61 mg | 2.46 mg |
Magnesium | 248 mg | 164 mg |
Manganese | 3.33 mg | 3.05 mg |
Phosphorus | 557 mg | 300 mg |
Potassium | 508 mg | 410 mg |
Selenium | 18.7 µg | 2.3 µg |
Sodium | 4 mg | 17 mg |
Zinc | 2.87 mg | 1.93 mg |
The Final Word
This article highlighted the similarities and differences between amaranth and bulgur.
Grains, also known as cereal grains, are an important source of nutrition for many people around the world. They are a rich source of carbohydrates, which provide energy for the body.
Whole grains contain important vitamins and minerals, such as B vitamins and iron. Whole grains, in particular, are high in dietary fiber and can help with digestion and weight management.
They may also have other health benefits, such as reducing the risk of heart disease, diabetes, and certain types of cancer.
Grains are also a staple food and an important source of food security in many parts of the world.
Holy Peas has strict sourcing guidelines and draws only from high-quality sources, including peer-reviewed studies, academic research institutions, and medical journals, associations and government institutions. Read more about our process.
- Amaranth Nutrients, U.S. Department of Agriculture, Agricultural Research Service https://fdc.nal.usda.gov/fdc-app.html#/food-details/167746/nutrients
-
Bulgur Nutrients, U.S. Department of Agriculture, Agricultural Research Service https://fdc.nal.usda.gov/fdc-app.html#/food-details/167746/nutrients
-
Listing of vitamins, Harvard Health Publishing, Harvard Medical School https://www.health.harvard.edu/staying-healthy/listing_of_vitamins/
-
Appendix 7. Nutritional goals for age-sex groups based on dietary reference intakes and Dietary Guidelines recommendations. (n.d.).
https://health.gov/dietaryguidelines/2015/guidelines/appendix-7/
-
International tables of glycemic index and glycemic load values 2021: a systematic review
https://academic.oup.com/ajcn/article/114/5/1625/6320814?login=false
-
Health Claim Notification for Saturated Fat, Cholesterol, and Trans Fat, and Reduced Risk of Heart Disease
https://www.fda.gov/food/food-labeling-nutrition/health-claim-notification-saturated-fat-cholesterol-and-trans-fat-and-reduced-risk-heart-disease
-
Nutrient Recommendations: Dietary Reference Intakes (DRI), Food and Nutrition Board of the National Academies of Sciences Engineering, and Medicine
https://ods.od.nih.gov/HealthInformation/nutrientrecommendations.aspx
-
Protein And Amino Acid Requirements In Human Nutrition, WHO
https://apps.who.int/iris/bitstream/handle/10665/43411/WHO_TRS_935_eng.pdf
-
Nutrition Facts Labeling RDIs Nutrients, U.S. Food and Drug Administration
https://www.fda.gov/media/99069/download
-
Nutrition Facts Labeling DRVs Food Components, U.S. Food and Drug Administration
https://www.fda.gov/media/99059/download
- It's written and or reviewed by an expert.
- We cite relevant studies and trusted sources.
- It's regularly updated.
Read more about our process and team.