Garbanzo Beans vs Quinoa: Nutrition & Calories Compare


Garbanzo beans vs Quinoa
Nutrition Facts
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Garbanzo Beans vs Quinoa 100g Compare
per 100g | Garbanzo beans | Quinoa |
---|---|---|
Calories | 378 | 368 |
Carbohydrates | 62.95 g | 64.16 g |
Fat | 6.04 g | 6.07 g |
Dietary fiber | 12.2 g | 7 g |
Protein | 20.47 g | 14.12 g |
Calcium | 57 mg | 47 mg |
Iron | 4.31 mg | 4.57 mg |
Magnessium | 79 mg | 197 mg |
Potassium | 718 mg | 563 mg |
Sodium | 24 mg | 5 mg |
Vitaminium A | 67 µg | 14 µg |
Vitaminium B1 (Thiamine) | 0.477 mg | 0.36 mg |
Vitaminium B2 (riboflavin) | 0.212 mg | 0.318 mg |
Vitaminium B3 (Niacin) | 1.541 mg | 1.52 mg |
Vitaminium B9 (Folic acid) | 0.557 mg | 184 mg |
Vitaminium E | 0.82 mg | 2.44 mg |
A Delightful Journey Through the World of Garbanzo Beans and Quinoa
When it comes to choosing between garbanzo beans (also known as chickpeas) and quinoa, you're not just selecting ingredients for your next meal; you're diving into a world rich with history, nutrition, and culinary versatility. Both of these foods have journeyed from ancient times to become beloved staples in modern kitchens around the globe. Before we delve into comparing these nutritional powerhouses, let's take a moment to appreciate their unique stories.
The Ancient and Noble Garbanzo Bean
Garbanzo beans boast a legacy that dates back thousands of years, finding their origins in the Middle East. These beans have not only been a staple in traditional dishes but have also played a significant role in various cultures' diets throughout history. With their nutty taste and grainy texture, garbanzo beans are a favorite in dishes like hummus, falafel, and various curries.
Quinoa: The Inca's "Mother of All Grains"
Quinoa, pronounced 'keen-wah,' was once considered the "mother of all grains" by the Inca civilization. Despite being classified as a pseudocereal, quinoa shares many qualities with grains and has gained tremendous popularity for its nutritional benefits. It's revered not only for its complete protein profile but also for its versatility in the kitchen, making it a cherished ingredient for those seeking a nutritious, gluten-free option.
Nutritional Face-Off
While both garbanzo beans and quinoa are celebrated for their health benefits, they each bring their unique set of nutritional advantages to the table. Let's take a closer look:
- Calories and Macronutrients: Garbanzo beans and quinoa are quite similar in their calorie content, with garbanzo beans providing 378 calories per cup and quinoa slightly less at 368 calories. Both are excellent sources of carbohydrates and fiber, though garbanzo beans edge out slightly in fiber content.
- Protein: Garbanzo beans are a strong contender in the protein category, offering over 20 grams per cup, while quinoa provides a respectable 14 grams. Quinoa, however, is known for its complete protein, containing all nine essential amino acids.
- Vitamins and Minerals: Both foods are powerhouses of nutrients. Quinoa takes the lead in magnesium and phosphorus, vital for bone health, while garbanzo beans provide more iron, crucial for blood health.
- Dietary Needs: For those avoiding gluten, both garbanzo beans and quinoa are naturally gluten-free, making them excellent choices for a wide range of dietary preferences.
Culinary Flexibility
Aside from their nutritional benefits, both garbanzo beans and quinoa shine in the kitchen. Garbanzo beans can be transformed into creamy hummus, added to salads for a protein boost, or roasted for a crunchy snack. Quinoa, with its fluffy texture and slightly nutty flavor, serves as an excellent base for salads, a nutritious substitute for rice, or even a breakfast porridge.
Final Thoughts
Choosing between garbanzo beans and quinoa doesn't have to be a dilemma. Both offer unique flavors, textures, and health benefits that make them worthy additions to any meal. Whether you're drawn to the rich history and protein-packed punch of garbanzo beans or the complete protein and versatility of quinoa, incorporating these ancient foods into your diet is a surefire way to enrich your culinary experience and boost your nutritional intake.
In the end, why not enjoy the best of both worlds? Combining garbanzo beans and quinoa in a dish can provide a symphony of flavors and health benefits, making your meal not just a feast for the taste buds but a boon for your well-being.
Garbanzo beans 100g
378kcalCalories source
- 65% CARBS.
- 21% PROTEIN
- 14% FAT
Quinoa 100g
368kcalCalories source
- 70% CARBS
- 15% PROTEIN
- 15% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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