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Amaranth vs Lentils: What’s The Difference?

This article explains the key similarities and differences between amaranth and lentils, foods from the grains and legumes food groups. Read on to learn more about the amaranth vs lentils comparison.
Michael Whaley, Health Writer

Written by Michael Whaley, Health Writer. Updated on February 24, 2023.

Although amaranth and lentils belong to different food groups, while amaranth belong is a grain, and lentils belong to legumes food group, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.

That’s why we decided to create an in-depth article that compares amaranth and lentils, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.

Generally speaking, foods from grains and legume food groups are both high in carbs and protein and valuable addition to a plant-based diet.

Now, let’s see how amaranth and lentils compare specifically.

Amaranth

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.

Lentils

Lentils (Lens culinaris) are a type of legume that are native to the Middle East and have been consumed for thousands of years.

They are small, round, and come in various colors, including green, brown, red, and yellow. Lentils are a popular ingredient in many cuisines worldwide and are highly valued for their nutritional content.

One of the main health benefits of lentils is their high protein content. In fact, lentils are one of the highest plant-based protein sources, making them a popular choice for vegetarians and vegans.

Lentils are also high in fiber, which can help to improve digestion and lower cholesterol levels.

They are rich in nutrients such as iron, potassium, and B vitamins. They also contain many plant compounds that have been shown to have antioxidant and anti-inflammatory effects.

Regarding versatility, lentils can be easily incorporated into various dishes, such as soups, stews, and salads.

They are also budget-friendly ingredients that can be used in place of meat to add protein and nutrients to meals.

Lentils are an excellent source of Vitamin B1 (Thiamine), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

They also contain a good amount of Vitamin B2 (Riboflavin), and Vitamin B3 (Niacin) and some Vitamin C, and Vitamin K.

Amaranth vs Lentils 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 lentils.

This comparison will start by comparing the caloric value of amaranth and lentils and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

AmaranthLentils
Energy371 kcal352 kcal
Carbs65.2 g63.4 g
Sugar1.69 g2.03 g
Fiber6.7 g10.7 g
Protein13.6 g24.6 g
Fat7.02 g1.06 g
Saturated Fat1.46 g0.154 g

Amaranth vs Lentils Calories

Most calories in raw grains and legumes come from carbs. Peanuts are an exception here, but they are often considered a nut instead of a legume because of their nutritional profile.

Comparing lentils vs amaranth for weight loss, lentils are slightly lower in calories, with 352 calories per 100 grams, compared to 371 calories per 100 grams of amaranth.

However, both amaranth and lentils 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 Lentils Protein

Legumes and most legume products, including amaranth and lentils, are important sources of plant-based protein.

Lentils offer around 45% more protein than amaranth.

Lentils have 24.6 grams of protein per 100 grams, while amaranth has 13.6 grams of protein per 100 grams.

Amaranth vs Lentils 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 lentils.

The total amount of carbohydrates is around 3% higher in amaranth than in lentils. It have 65.2 grams per 100 grams, compared to 63.4 grams in lentils.

There’s less sugar in amaranth than in lentils, 17% precisely.

One handful of amaranth (28 grams) contains 0.5 grams of sugar, while the same amount of lentils contains 0.6 grams.

Lastly, let’s take a look at the dietary fiber in amaranth and lentils.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 3 grams of fiber per portion, lentils are a better source of fiber than amaranth which offer 1.9 grams per portion.

Amaranth vs Lentils Fats

Like most other grains and legumes, with the exception of lupins and peanuts, amaranth and lentils are low in fat.

Fats in amaranth and lentils are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in amaranth and lentils:

  • Amaranth: 7 grams per 100 grams
  • Lentils: 1.1 per 100 grams

Speaking of saturated fats, lentils are 87% lower in saturated fats.

Lentils and amaranth contain 0.2 grams and 1.5 grams of saturated fat per 100 grams, respectively.

Amaranth vs Lentils Vitamins Content

This section will discuss the vitamin content of amaranth and lentils.

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 A, vitamin C, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B9 (Folate), and vitamin K.

However, lentils have a higher amount of vitamin B6 (Pyroxidine), and vitamin E.

Amaranth and lentils contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins amaranth and lentils contain side by side, so you can easily compare them.

AmaranthLentils
Vitamin A2 IU39 IU
Vitamin C4.2 mg4.5 mg
Vitamin D00
Vitamin B1 (Thiamine)0.116 mg0.873 mg
Vitamin B2 (Riboflavin)0.2 mg0.211 mg
Vitamin B3 (Niacin)0.923 mg2.6 mg
Vitamin B5 (Pantothenic acid)1.46 mg2.14 mg
Vitamin B6 (Pyroxidine)0.591 mg0.54 mg
Vitamin B9 (Folate)82 µg479 µg
Vitamin B12 (Cobalamin)00
Vitamin E1.19 mg0.49 mg
Vitamin K05 µg

Amaranth vs Lentils 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 lentils comparison focuses on their mineral content.

Amaranth is a better source of copper, potassium, sodium, and zinc than lentils.

On the other hand, lentils are a higher amount of calcium, iron, magnesium, manganese, phosphorus, and selenium.

Amaranth and lentils contain the same amount of fluoride.

Check out the table below to learn how amaranth and lentils compare when it comes to mineral content.

AmaranthLentils
Calcium159 mg35 mg
Copper0.525 mg0.754 mg
Fluoride00
Iron7.61 mg6.51 mg
Magnesium248 mg47 mg
Manganese3.33 mg1.39 mg
Phosphorus557 mg281 mg
Potassium508 mg677 mg
Selenium18.7 µg0.1 µg
Sodium4 mg6 mg
Zinc2.87 mg3.27 mg

The Final Word

Amaranth and lentils are highly nutritious and a great addition to a plant-based diet.

Both amaranth and lentils are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Antioxidants found in grains and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.

Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.

Legumes and grains are a versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.

Sources

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