Amaranth vs Lupins: Which One is Better for You?

Although amaranth and lupins belong to different food groups, while amaranth belong is a grain, and lupins 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 lupins, 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 lupins 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.

Lupins

Lupins (Lupinus) are a type of legume native to the Mediterranean region and the Americas.

They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content, as well as their nutty, slightly sweet flavor.

Actually, lupins are the legume highest in protein and healthy, unsaturated fats.

Lupins are also a good source of several important nutrients, including potassium, iron, and B vitamins.

They can be enjoyed in a variety of dishes, such as lupin flour bread, pancakes, and pasta. Lupins are also often consumed as a cold appetizer, similar to olives.

In addition to being a nutritious food, lupins have been shown to have a number of potential health benefits.

They have been linked to lower cholesterol levels and improved blood sugar control, and may also help to reduce the risk of certain types of cancer.

Lupins are an excellent source of Vitamin B1 (Thiamine), and Vitamin B9 (Folate).

They also contain a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin C, and Vitamin K.

Amaranth vs Lupins 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 lupins.

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

Amaranth vs Lupins 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 lupins vs amaranth for weight loss, amaranth and lupins contain the same amount of calories, 371 per 100 grams.

However, both amaranth and lupins 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 Lupins Protein

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

Lupins offer around 62% more protein than amaranth.

Lupins have 36.2 grams of protein per 100 grams, while amaranth has 13.6 grams of protein per 100 grams.

Amaranth vs Lupins 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 lupins.

The total amount of carbohydrates is around 38% higher in amaranth than in lupins. It have 65.2 grams per 100 grams, compared to 40.4 grams in lupins.

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

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

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

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

With 5.3 grams of fiber per portion, lupins are a better source of fiber than amaranth which offer 1.9 grams per portion.

Amaranth vs Lupins Fats

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

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

Total fat in amaranth and lupins:

• Amaranth: 7 grams per 100 grams
• Lupins: 9.7 per 100 grams

Speaking of saturated fats, lupins are 20% lower in saturated fats.

Lupins and amaranth contain 1.2 grams and 1.5 grams of saturated fat per 100 grams, respectively.

Amaranth vs Lupins Vitamins Content

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

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

However, lupins have a higher amount of vitamin A, vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin E.

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

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

Amaranth vs Lupins 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 lupins comparison focuses on their mineral content.

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

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

Amaranth and lupins contain the same amount of fluoride.

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

The Final Word

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

Both amaranth and lupins 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.