Amaranth vs Millet: Calories & Nutrition Showdown


Amaranth vs Millet
Nutrition Facts
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Amaranth vs Millet 100g Compare
per 100g | Amaranth | Millet |
---|---|---|
Calories | 409 | 378 |
Carbohydrates | 67 g | 72.85 g |
Fat | 8 g | 4.22 g |
Saturated fat | 1.5 g | 0.6 g |
Dietary fiber | 6.7 g | 8.5 g |
Protein | 17 g | 11.02 g |
Calcium | 159 mg | 8 mg |
Iron | 7.6 mg | 3.01 mg |
Magnessium | 248 mg | 114 mg |
Phosphorus | 557 mg | 0.9 mg |
Potassium | 508 mg | 195 mg |
Sodium | 0.01 mg | 5 mg |
Zink | 2.9 mg | 0.9 mg |
Vitaminium B6 | 0.6 mg | 0.384 mg |
When it comes to choosing healthy grains, the abundance of options can be overwhelming. Among the lesser-known but increasingly popular choices are amaranth and millet. Both grains have been cultivated for thousands of years and are revered for their health benefits and versatility. But beyond their nutritional profiles, what makes these grains stand out? Let's dive into some fascinating facts and comparisons between amaranth and millet that might help you decide which grain to incorporate into your next meal.
Discovering Amaranth: The Aztec Super Grain
Amaranth is not your average grain. Once a staple food of the Aztecs, it has been cultivated for over 8,000 years. What sets amaranth apart is its remarkable resilience; it can grow in harsh conditions where other crops would fail. But amaranth's real claim to fame is its nutritional powerhouse status. It's a complete protein, offering all nine essential amino acids, which is quite rare for plant-based foods. Additionally, amaranth is gluten-free, making it a fantastic option for those with gluten sensitivities or celiac disease.
Millet: The Versatile Grain of the Ancients
Millet might bring to mind birdseed, but this grain has been feeding humans far longer than our feathered friends. With a history dating back as far as 7,000 years, millet has been a staple in diets across Africa and Asia. It's known for its drought-resistant properties, allowing it to thrive in semi-arid regions. Millet comes in various types, including pearl, foxtail, and finger, each with its unique flavor and texture. Like amaranth, millet is gluten-free and boasts a high nutritional value, making it a smart choice for health-conscious eaters.
Nutritional Standouts
When comparing the nutritional content of amaranth and millet, both grains have impressive profiles. Amaranth edges out with higher protein content, offering 17 grams per cup compared to millet's 11.02 grams. This makes amaranth a particularly valuable protein source for vegetarians and vegans. However, millet is not to be overshadowed, as it provides more dietary fiber, with 8.5 grams per cup versus amaranth's 6.7 grams, aiding in digestion and heart health.
Both grains are excellent sources of vitamins and minerals, though amaranth takes the lead in certain areas. It boasts a significantly higher amount of calcium, magnesium, and iron than millet, which can contribute to stronger bones, muscle function, and overall energy levels. On the other hand, millet provides a good dose of B vitamins, especially B3 (niacin), which is crucial for converting food into energy and maintaining healthy skin and nerves.
Gluten-Free Goodness
For those avoiding gluten, both amaranth and millet are naturally gluten-free grains, making them great alternatives to wheat, barley, and rye. Their versatility in the kitchen is remarkable; they can be popped like popcorn, cooked into porridge, used in baking, or even added to soups and stews to thicken and add texture.
Culinary Creations
The culinary uses of amaranth and millet are as diverse as their nutritional benefits. Amaranth's nutty flavor pairs well with sweet and savory dishes alike. It can be toasted, popped, boiled, or ground into flour for baking. Millet, with its mild taste, serves as an excellent base for pilafs, salads, and even as a substitute for rice or couscous. Both grains can be incorporated into breakfast bowls, bread, and even desserts, offering a nutritious boost to any meal.
In conclusion, whether you choose amaranth for its superior protein and mineral content or millet for its dietary fiber and B vitamins, both grains offer unique nutritional benefits and culinary versatility. Incorporating these ancient grains into your diet can not only enhance your meals with new flavors and textures but also contribute to a healthier, more balanced diet. So why not give amaranth and millet a try and discover the rich history and health benefits these grains have to offer?
Amaranth 100g
409kcalCalories source
- 66% CARBS.
- 17% PROTEIN
- 18% FAT
100g | ounce | tablespoon | teaspoon | glass | cup | small glass | cup | half cup
Millet 100g
378kcalCalories source
- 78% CARBS
- 12% PROTEIN
- 10% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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