Amaranth vs bulgur: which is healthier?
They are about equally nutrient-dense: amaranth scores 64/100 and bulgur 61/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Amaranth
102 kcal per 100 g. 1 cup cooked: 246 g
Bulgur
83 kcal per 100 g. 1 cup cooked: 182 g
Which to pick for your goal
- Fewer caloriesBulgur102 vs 83 kcal per 100 g
- More proteinAmaranth3.8 vs 3.1 g per 100 g
- More fiberBulgur2.1 vs 4.5 g per 100 g
- Less sugarAbout even0 vs 0.1 g per 100 g
- More potassiumAmaranth135 vs 68 mg per 100 g
- Less saturated fatAbout even0 vs <0.1 g per 100 g
Nutrition side by side
| Nutrient | Amaranth, 100 g | Bulgur, 100 g | Amaranth, 246 g | Bulgur, 182 g |
|---|---|---|---|---|
| Calories | 102 kcal | 83 kcal | 251 kcal | 151 kcal |
| Protein | 3.8 g | 3.1 g | 9.3 g | 5.6 g |
| Carbohydrates | 19 g | 19 g | 46 g | 34 g |
| Sugars | 0 g | 0.1 g | 0 g | 0.2 g |
| Fiber | 2.1 g | 4.5 g | 5.2 g | 8.2 g |
| Fat | 1.6 g | 0.2 g | 3.9 g | 0.4 g |
| Saturated fat | 0 g | <0.1 g | 0 g | <0.1 g |
| Vitamin C | 0 mg | 0 mg | 0 mg | 0 mg |
| Vitamin A | 0 µg | 0 µg | 0 µg | 0 µg |
| Potassium | 135 mg | 68 mg | 332 mg | 124 mg |
| Iron | 2.1 mg | 1 mg | 5.2 mg | 1.7 mg |
| Calcium | 47 mg | 10 mg | 116 mg | 18 mg |
| Magnesium | 65 mg | 32 mg | 160 mg | 58 mg |
| Sodium | 6 mg | 5 mg | 15 mg | 9.1 mg |
Last updated . Scores use the HowHealthyIs Score method.