Sesame Seeds vs Amaranth: Nutrition, Calories & Protein Compared

Exploring the Nutritional World of Sesame Seeds and Amaranth

When it comes to choosing the healthiest seeds and grains for our diet, the variety is as vast as the benefits they offer. Two such superfoods that often spark interest are sesame seeds and amaranth. Both are known for their remarkable nutritional profiles and have been part of human diets for thousands of years. Sesame seeds, with their nutty flavor, are commonly used in Asian, African, and Middle Eastern cuisines, while amaranth, a grain once considered a staple food in ancient civilizations like the Aztecs, is gaining popularity in modern kitchens around the world.

A Closer Look at Their Nutritional Content

**Sesame seeds** and **amaranth** differ significantly in their nutritional makeup, making them unique in their ways to contribute to a balanced diet. To start with, sesame seeds are notably higher in calories, with **573 calories** per 100 grams, compared to amaranth's **409 calories**. This difference is largely due to the higher fat content in sesame seeds, which stands at **49.67 grams**, with amaranth containing just **8 grams**. However, it's important to note that these fats are predominantly healthy fats, which are beneficial for heart health.

When it comes to carbohydrates, amaranth leads with **67 grams** per 100 grams, significantly higher than sesame seeds' **23.45 grams**. This makes amaranth a good source of energy. However, sesame seeds offer more dietary fiber, with **11.8 grams** compared to amaranth's **6.7 grams**, aiding in better digestion and satiety.

Both seeds are impressive sources of protein, each providing around **17 grams** per 100 grams, making them excellent choices for vegetarians and vegans looking to boost their protein intake.

Minerals and Vitamins Showdown

In the battle of minerals, sesame seeds seem to take the lead, especially in calcium and zinc content. With **975 mg** of calcium, sesame seeds offer a significant amount compared to amaranth's **159 mg**, making them a great choice for bone health. Similarly, sesame seeds contain **7.75 mg** of zinc, more than double the amount found in amaranth, which is essential for immune function and metabolism.

However, amaranth is not far behind, offering more magnesium, with **248 mg** versus sesame's **351 mg**, and slightly more potassium, with **508 mg** compared to sesame seeds' **468 mg**. These minerals are crucial for muscle health, nerve function, and maintaining a healthy blood pressure.

When it comes to vitamins, sesame seeds provide a good amount of B vitamins, particularly vitamin B1 (Thiamine) and vitamin B3 (Niacin), which are vital for energy production and brain health. Amaranth, while not as rich in vitamins, still contributes to your daily nutritional needs.

Which One Should You Choose?

Deciding between sesame seeds and amaranth depends largely on your dietary needs and preferences. If you're looking for a higher calorie, high-fat option that's rich in calcium and zinc, sesame seeds are the way to go. On the other hand, if you prefer a grain that's higher in carbohydrates and fiber, with a good amount of protein, amaranth might be your choice.

Ultimately, both sesame seeds and amaranth offer unique nutritional benefits that can complement a healthy diet. Whether you're sprinkling sesame seeds over your salad or incorporating amaranth into your morning porridge, including these superfoods in your diet is a step towards better health.

Remember, variety is key to a balanced diet, so why not enjoy the best of both worlds? Experiment with these nutritional powerhouses in your cooking and discover not just their health benefits, but also the rich flavors they bring to your meals.