Quinoa vs Amaranth: Calories & Nutrition Showdown


Quinoa vs Amaranth
Nutrition Facts
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Quinoa vs Amaranth 100g Compare
per 100g | Quinoa | Amaranth |
---|---|---|
Calories | 368 | 409 |
Carbohydrates | 64.16 g | 67 g |
Fat | 6.07 g | 8 g |
Dietary fiber | 7 g | 6.7 g |
Protein | 14.12 g | 17 g |
Calcium | 47 mg | 159 mg |
Iron | 4.57 mg | 7.6 mg |
Magnessium | 197 mg | 248 mg |
Phosphorus | 457 mg | 557 mg |
Potassium | 563 mg | 508 mg |
Sodium | 5 mg | 0.01 mg |
Zink | 3.1 mg | 2.9 mg |
When it comes to superfoods, quinoa and amaranth are often mentioned in the same breath. Both grains (though technically, quinoa is a pseudocereal) have been cultivated for thousands of years, revered by ancient civilizations for their nutritional benefits and versatility in cooking. Quinoa, once called "the gold of the Incas," is well-known for its complete protein profile, while amaranth, consumed by the Aztecs, is celebrated for its impressive mineral content. But how do these ancient grains compare when we look closely at their nutritional makeup?
A Nutritional Overview
Quinoa and amaranth are both excellent sources of nutrients, offering a wide range of vitamins and minerals alongside their high protein and fiber content. They're both gluten-free, making them popular choices for those with gluten sensitivities or celiac disease. When comparing quinoa vs amaranth, particularly focusing on calories, amaranth is slightly higher in calories, with 409 calories per 100 grams compared to quinoa's 368. This difference may be significant for those closely monitoring their calorie intake.
Delving into the Details
Looking at the carbohydrates, both grains are relatively similar, with amaranth leading slightly at 67 grams per 100 grams, compared to quinoa's 64.16 grams. However, quinoa provides a bit more fiber, which is crucial for digestive health. In the fats department, amaranth contains more total fat and saturated fat, which might be a consideration for those watching their fat intake.
Protein is a highlight for both grains, with amaranth edging out quinoa at 17 grams per 100 grams, making it an excellent choice for vegetarians and vegans looking to boost their protein intake. When it comes to micronutrients, amaranth is a powerhouse of minerals such as calcium, iron, magnesium, phosphorus, and potassium, generally offering higher levels than quinoa. This makes amaranth an excellent choice for bone health and energy production.
Quinoa and Amaranth in the Kitchen
Beyond nutrition, both quinoa and amaranth are incredibly versatile in the kitchen. Quinoa has a slightly nutty flavor and a fluffy texture when cooked, making it a great base for salads, a side dish for meats, or even a breakfast cereal. Amaranth, on the other hand, has a more distinct, earthy taste and a sticky texture, which works well in porridges, soups, and as a thickener for sauces.
Which One Should You Choose?
Choosing between quinoa and amaranth ultimately comes down to personal preference and nutritional needs. For those looking to increase their protein intake without significantly upping their calorie consumption, quinoa might be the better choice. However, if you're aiming to boost your intake of minerals like calcium and iron, amaranth could be the way to go. Both grains offer unique flavors and textures to explore in your cooking, making them exciting additions to any diet.
In conclusion, both quinoa and amaranth are nutritious, versatile grains that can enrich your diet. Whether you lean towards quinoa for its protein and fiber or amaranth for its mineral content, incorporating these ancient grains into your meals is a tasty way to boost your nutritional intake. Try experimenting with both to discover which one best fits your dietary preferences and nutritional needs.
Quinoa 100g
368kcalCalories source
- 70% CARBS.
- 15% PROTEIN
- 15% FAT
Amaranth 100g
409kcalCalories source
- 66% CARBS
- 17% PROTEIN
- 18% FAT
100g | ounce | tablespoon | teaspoon | glass | cup | small glass | cup | half cup
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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