Amaranth and quinoa provide protein, fiber and minerals.
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Amaranth vs, quinoa share many similarities, beginning with a common history. These ancient crops are native to South America and serve as staples in many parts of the world.
While amaranth and quinoa are relatively new to the American market, they're gaining in popularity because they contain quality protein, they're gluten-free and both are rich sources of minerals. Another similarity between the two is this: Technically, they're not cereal grains.
Compare Amaranth Vs. Quinoa
Even though amaranth and quinoa are called whole-grain foods, they're not true cereal grains. Both of them are edible seeds called pseudocereals because they share many of the same characteristics as whole-grain cereals. These seeds are prepared and consumed the same way as rice and oats. You may also find them in other forms such as flaked or ground into flour.
Both have similar macronutrients. One cup of cooked amaranth has 251 calories and 46 grams of total carbohydrates, compared to quinoa with 222 calories and 40 grams of carbs, according to the USDA. They each have 5 grams of dietary fiber, which is 21 percent of women's and 14 percent of men's recommended daily intake.
More Protein Than Grains
Amaranth contains slightly more protein than quinoa, but they both provide double the amount you'll get from brown rice, oats and whole wheat. Amaranth has 9 grams of protein in a 1-cup serving, while quinoa has 8 grams, according to the USDA. According to Harvard Health Publishing, the Recommended Daily Allowance (RDA) for protein is 0.8 grams per kilogram of body weight.
Besides the quantity of protein, the second advantage you'll get from amaranth and quinoa is the quality of protein. Most whole grains are low in the amino acid lysine. Amaranth and quinoa contain enough lysine that they both provide complete protein.
A Boost of Minerals
No matter which you choose, both grains are rich sources of magnesium and zinc. They also supply a boost of iron, but amaranth has two times more than quinoa, according to the USDA. Iron is well-known for its role transporting and storing oxygen, and it also helps synthesize DNA and is a component in antioxidants that protect white blood cells working for your immune system.
Women need 18 milligrams of iron daily to replace the amount lost during menstruation. After menopause, women have the same recommended dietary allowance, or RDA, as adult men of all ages: 8 milligrams daily, according to Linus Pauling Institute. One cup of cooked amaranth contains 5 milligrams of iron. You'll get 3 milligrams of iron from the same portion of quinoa.
Recognize the Differences
As a group, the B vitamins keep your metabolism going by supporting enzymes that convert food into energy. Vitamin B-6 helps produce serotonin, which stabilizes moods and has a role regulating sleep cycles, according to Harvard Health Publishing.
Both seeds are good sources of vitamin B-6., according to the USDA. One cup of amaranth contains 22 percent of your RDA of vitamin B-6, compared to 18 percent from quinoa. However, quinoa provides about 15 percent of your RDA of thiamine and riboflavin, which is four times more than you'll get from amaranth.
FAQs
Both have similar macronutrients. One cup of cooked amaranth has 251 calories and 46 grams of total carbohydrates, compared to quinoa with 222 calories and 40 grams of carbs, according to the USDA. They each have 5 grams of dietary fiber, which is 21 percent of women's and 14 percent of men's recommended daily intake.
Is amaranth the healthiest grain? ›
Why Is Amaranth a Healthy Eats Pick? One cup of cooked amaranth has 251 calories, 4 grams of fat and 46 grams of carbohydrates. It ranks as highest in protein of all the grains with 9 grams per cup. It also contains the amino acid lysine, which is missing in all other grains.
Can you replace quinoa with amaranth? ›
So, if you want to up your protein content and are looking for a more robust flavor, amaranth is a decent swap for quinoa. Try kicking off your day on a healthy note with this amaranth breakfast bowl recipe, packed with good-for-you ingredients like buckwheat, almonds, and tahini.
Is amaranth gut friendly? ›
Good for gut health: Both the seeds and leaves are rich in fiber. Fiber aids in the digestion system, prevents constipation, and maintains gut health.
Can you eat amaranth every day? ›
Also known as Rajgira or Chaulai, the leaves and seeds of this amazing plant are storehouse of protein, fibre and a variety of micronutrients. Those aiming to lose weight or keep their blood sugar levels in control can include amaranth in their daily diet.
Who should not eat amaranth seeds? ›
For people with intolerance to lysinuric protein, eating amaranth may cause diarrhoea and stomach pain. Moreover, another side effect of lysine increase body's calcium absorption, and bring free, damage-causing amount of calcium in the body. So avoid taking large amounts of calcium and lysine at the same time.
Is amaranth inflammatory? ›
Early studies show that amaranth can slow down the body's production of immunoglobulin E, reducing inflammation. Two studies in animals show that amaranth and its oil have the potential to lower “bad” LDL cholesterol significantly without lowering “good” HDL cholesterol.
Is amaranth a laxative? ›
Amaranth contains both soluble and insoluble fiber. Fiber plays an important role in digestion. It can help relieve diarrhea and constipation by ensuring a person has a consistent stool texture. Additionally, it helps the body manage blood sugar , so it is especially important for people living with diabetes.
Is amaranth a carb or protein? ›
Amaranth is relatively high in protein, with about 30% of its calories coming from this key macronutrient. It provides lysine, an amino acid missing in many other comparable grains.
Can amaranth cause bloating? ›
The introduction of seed grains like quinoa, amaranth and millet can also cause bloating if these are new to their diet or the person's digestive health has been compromised and the proper enzymes and digestive factors are not being produced to break these down properly.
Storing Amaranth
Store Amaranth seeds in a food grade container in a cool dry place for up to a year. rancid. Cooked amaranth can be kept in the refrigerator for five days.
Which is better, spinach or amaranth? ›
protein in grain amaranth ranges from 14.5% to 15.1% (Rodas and Bressani, 2009) and in leaf upto 14.3 g/kg with an average of 12.4 g/kg ( Prakash and Pal, 1991). The protein content in amaranth leaf is also higher than spinach, another leafy vegetable ( Table 6).
Does amaranth help hair growth? ›
Amaranth leaves have lysine, an essential amino acid that is needed for energy production and absorption of calcium. It also promotes hair growth and good skin. Those who suffer from hair loss or greying will benefit significantly from eating amaranth leaves.
Which grain is among the healthiest? ›
In this article, we'll explore whole grains specifically, to understand their role in promoting well-being.
- Quinoa. Ekaterina Fedotova / Getty Images. ...
- Oats. Arx0nt / Getty Images. ...
- Bulgur. BURCU ATALAY TANKUT / Getty Images. ...
- Barley. sutip*rn somnam / Getty Images. ...
- Buckwheat. Ryouchin / Getty Images. ...
- Rice. ...
- Wild Rice. ...
- Wheat.
Powerful Protein
Amaranth has more protein than wheat; whereas 1 cup of whole wheat flour has 16 grams of protein, 1 cup of raw amaranth contains 28.1 grams. Oats are a close second with 26.3 grams of protein. Raw white rice contains 13.1 grams, and white flour has 11 grams of protein.
Does amaranth spike blood sugar? ›
On the other hand, earlier studies have found that because of the high digestibility of its starch, amaranth grain may not be suitable for diabetics. High GI foods promote hyperglycemia and hyperinsulinemia.
Which is healthier buckwheat or amaranth? ›
Amaranth flour has a low GI, making it beneficial for individuals concerned about maintaining stable blood sugar levels. Buckwheat flour falls into the moderate GI range, meaning it has a gradual impact on blood sugar levels. Both flours can be included within a balanced diet, considering individual health needs.
