Amaranth vs Buckwheat groats: Which Is Healthier?
Amaranth and buckwheat groats 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 groats 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 groats (Fagopyrum esculentum) are the hulled seeds of the buckwheat plant, which is not related to wheat, despite its name. They are triangular in shape and have a nutty, earthy flavor.
Buckwheat groats are a good source of carbohydrates, dietary fibers, and small amounts of vitamins and minerals like magnesium, phosphorus, and B vitamins. They are also a good source of protein and antioxidants, making them a valuable food for vegetarians and vegans.
Buckwheat groats can be used as a side dish added to soups and stews or ground into flour and used in baking. They are also gluten-free and easy to digest, making them a great option for people with gluten sensitivities or celiac disease.
Buckwheat groats are considered a functional food, as they have been shown to positively impact health when consumed regularly as part of a balanced diet. They are also a sustainable crop, as they can be grown in poor soil conditions and are resistant to pests and diseases.
Buckwheat groats is an excellent source of Vitamin B3 (Niacin), and Vitamin B5 (Pantothenic acid).
It also contains a good amount of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin E.
Amaranth vs Buckwheat groats 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 groats.
This comparison will start by comparing the caloric value of amaranth and buckwheat groats and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
Amaranth vs Buckwheat groats Calories
Most calories in grains come from carbs.
Comparing buckwheat groats vs amaranth for weight loss, buckwheat groats is slightly lower in calories, with 346 calories per 100 grams, compared to 371 calories per 100 grams of amaranth.
However, both amaranth and buckwheat groats 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 groats Protein
Grains and most grain products, including amaranth and buckwheat groats, 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 14% more protein than buckwheat groats.
Amaranth has 13.6 grams of protein per 100 grams, while buckwheat groats has 11.7 grams of protein per 100 grams.
Amaranth vs Buckwheat groats 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 groats.
The total amount of carbohydrates is around 13% higher in buckwheat groats than in amaranth. It has 75 grams per 100 grams, compared to 65.2 grams in amaranth.
That said, 100 grams of amaranth and buckwheat groats contains 1.7 grams of sugar, the same amount.
Lastly, let’s take a look at the dietary fiber in amaranth and buckwheat groats.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 10.3 grams of fiber per 100 grams, buckwheat groats is a better source of fiber than amaranth which offers 6.7 grams per 100 gram portion.
Amaranth vs Buckwheat groats Fats
Like most other grains, amaranth and buckwheat groats are low in fat.
Fats in amaranth and buckwheat groats are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in amaranth and buckwheat groats:
- Amaranth: 7 grams per 100 grams
- Buckwheat groats: 2.7 per 100 grams
Speaking of saturated fats, buckwheat groats is 60% lower in saturated fats.
Buckwheat groats and amaranth contain 0.6 grams and 1.5 grams of saturated fat per 100 grams, respectively.
Amaranth vs Buckwheat groats Vitamins Content
This section will discuss the vitamin content of amaranth and buckwheat groats.
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 B2 (Riboflavin), and vitamin B3 (Niacin).
However, buckwheat groats has a higher amount of vitamin A, vitamin C, vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin B9 (Folate).
Amaranth and buckwheat groats contain the same amount of vitamin D, vitamin B12 (Cobalamin), vitamin E, and vitamin K.
The following table shows the exact amount of vitamins amaranth and buckwheat groats 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 groats 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 groats comparison focuses on their mineral content.
Amaranth is a better source of copper, and sodium than buckwheat groats.
On the other hand, buckwheat groats is a higher amount of calcium, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc.
Amaranth and buckwheat groats contain the same amount of fluoride.
Check out the table below to learn how amaranth and buckwheat groats compare when it comes to mineral content.
The Final Word
This article highlighted the similarities and differences between amaranth and buckwheat groats.
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.
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