Amaranth vs Buckwheat flour: How Do They Compare?
Amaranth and buckwheat flour belong to the grains food group, one of the staple food groups for people on a plant-based diet.
Grains and grain products are an affordable source of carbohydrates, as well as essential vitamins and minerals, including B vitamins (such as thiamin, riboflavin, and niacin), iron, and zinc, minerals that are usually harder to get on a plant-based diet.
They also provide a small amount of protein and healthy fats.
However, it is important to note that whole grains are generally a better source of these nutrients than refined grains.
This article will thoroughly compare amaranth and buckwheat flour and help you learn more about their similarities and differences.
Amaranth (Amaranthus spp.) is a group of annual plants that are native to Central and South America.
It is a good source of carbohydrates, dietary fibers, and small amounts of vitamins and minerals like magnesium, phosphorus, and B vitamins. It is also gluten-free and easy to digest, making it a great option for people with gluten sensitivities or celiac disease.
Amaranth is an ancient grain that has been used for centuries in traditional cuisine and has a nutty and slightly earthy flavor. It can be used as a side dish, added to soups and stews, ground into flour and used in baking, or popped like popcorn. It is also a valuable food source for people in its native regions, particularly in Mexico and Peru.
Amaranth is considered a functional food, as it has been shown to have a positive impact on health when consumed regularly as part of a balanced diet. It is also a sustainable crop, as it is drought-tolerant and can be grown in poor soil conditions.
Amaranth is an excellent source of Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine).
It also contains a good amount of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), and Vitamin B9 (Folate) and some Vitamin C, Vitamin B3 (Niacin), and Vitamin E.
Buckwheat flour (Fagopyrum esculentum) is made from ground buckwheat groats, which are the hulled seeds of the buckwheat plant. It has a nutty, earthy flavor and a dark color due to the presence of polyphenols.
Buckwheat flour is a good source of carbohydrates, dietary fibers, and small amounts of vitamins and minerals like magnesium, phosphorus, and B vitamins. It is also a good source of protein, antioxidants, and flavonoids, making it a valuable food for vegetarians and vegans.
Buckwheat flour is commonly used in baking, particularly in traditional dishes like soba noodles, crepes, and blinis. It is also gluten-free and easy to digest, making it a great option for people with gluten sensitivities or celiac disease.
Buckwheat flour is considered a functional food, as it has been shown to positively impact health when consumed regularly as part of a balanced diet. It is also a sustainable crop, as it can be grown in poor soil conditions and is resistant to pests and diseases.
Buckwheat flour is an excellent source of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), and Vitamin B6 (Pyroxidine).
It also contains a good amount of Vitamin B2 (Riboflavin), and Vitamin B9 (Folate) and some Vitamin B5 (Pantothenic acid), and Vitamin K.
Amaranth vs Buckwheat flour Nutrition
Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing amaranth vs buckwheat flour.
This comparison will start by comparing the caloric value of amaranth and buckwheat flour and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
Amaranth vs Buckwheat flour Calories
Most calories in grains come from carbs.
Comparing buckwheat flour vs amaranth for weight loss, buckwheat flour is slightly lower in calories, with 335 calories per 100 grams, compared to 371 calories per 100 grams of amaranth.
However, both amaranth and buckwheat flour can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.
Amaranth vs Buckwheat flour Protein
Grains and most grain products, including amaranth and buckwheat flour, are important sources of plant-based protein.
However, it should be noted that most grains, with the exception of quinoa and buckwheat, for example, are low in lysine and methionine.
That said, you can combine grains with legumes to get a complete protein.
Amaranth offers around 7% more protein than buckwheat flour.
Amaranth has 13.6 grams of protein per 100 grams, while buckwheat flour has 12.6 grams of protein per 100 grams.
Amaranth vs Buckwheat flour Carbs
Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.
It’s also important for people on a keto diet, so let’s compare the carbs content in amaranth and buckwheat flour.
The total amount of carbohydrates is around 8% higher in buckwheat flour than in amaranth. It has 70.6 grams per 100 grams, compared to 65.2 grams in amaranth.
There’s less sugar in amaranth than in buckwheat flour, 35% precisely.
That said, 100 grams of amaranth contains 1.7 grams of sugar, while the same amount of buckwheat flour contains 2.6 grams.
Lastly, let’s take a look at the dietary fiber in amaranth and buckwheat flour.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 10 grams of fiber per 100 grams, buckwheat flour is a better source of fiber than amaranth which offers 6.7 grams per 100 gram portion.
Amaranth vs Buckwheat flour Fats
Like most other grains, amaranth and buckwheat flour are low in fat.
Fats in amaranth and buckwheat flour are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in amaranth and buckwheat flour:
- Amaranth: 7 grams per 100 grams
- Buckwheat flour: 3.1 per 100 grams
Speaking of saturated fats, buckwheat flour is 53% lower in saturated fats.
Buckwheat flour and amaranth contain 0.7 grams and 1.5 grams of saturated fat per 100 grams, respectively.
Amaranth vs Buckwheat flour Vitamins Content
This section will discuss the vitamin content of amaranth and buckwheat flour.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Amaranth has a higher amount of vitamin B1 (Thiamine), vitamin B3 (Niacin), and vitamin K.
However, buckwheat flour has a higher amount of vitamin A, vitamin C, vitamin B2 (Riboflavin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin E.
Amaranth and buckwheat flour contain the same amount of vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins amaranth and buckwheat flour contain side by side, so you can easily compare them.
|Vitamin B1 (Thiamine)
|Vitamin B2 (Riboflavin)
|Vitamin B3 (Niacin)
|Vitamin B5 (Pantothenic acid)
|Vitamin B6 (Pyroxidine)
|Vitamin B9 (Folate)
|Vitamin B12 (Cobalamin)
Amaranth vs Buckwheat flour Minerals Content
Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.
Some minerals, like iron, calcium, zinc, or iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the amaranth and buckwheat flour comparison focuses on their mineral content.
Amaranth is a better source of magnesium, potassium, sodium, and zinc than buckwheat flour.
On the other hand, buckwheat flour is a higher amount of calcium, copper, iron, manganese, phosphorus, and selenium.
Amaranth and buckwheat flour contain the same amount of fluoride.
Check out the table below to learn how amaranth and buckwheat flour compare when it comes to mineral content.
The Final Word
This article highlighted the similarities and differences between amaranth and buckwheat flour.
Grains, also known as cereal grains, are an important source of nutrition for many people around the world. They are a rich source of carbohydrates, which provide energy for the body.
Whole grains contain important vitamins and minerals, such as B vitamins and iron. Whole grains, in particular, are high in dietary fiber and can help with digestion and weight management.
They may also have other health benefits, such as reducing the risk of heart disease, diabetes, and certain types of cancer.
Grains are also a staple food and an important source of food security in many parts of the world.
- It's written and or reviewed by an expert.
- We cite relevant studies and trusted sources.
- It's regularly updated.
Read more about our process and team.
- 9 Mistakes Even Seasoned Plant-Based Individuals Make
- Sunflower Seeds vs Broad (Fava) Beans: Which Is Healthier?
- Sunflower Seeds vs White Beans: Difference & Similarities
- Sunflower Seeds vs Pinto Beans: How Are They Different?
- Sunflower Seeds vs Kidney Beans: What’s The Difference?
- Sunflower Seeds vs Chickpea Flour: Which Is Better?