Amaranth vs Millet: How Do They Compare?

Amaranth and millet 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 millet and help you learn more about their similarities and differences.

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.

Millet

Millet (Panicum miliaceum) is an ancient grain that is grown in many parts of the world, including Africa, Asia, and Europe.

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.

Millet has a mild and nutty flavor and can be used in a variety of ways. It can be cooked and eaten as a side dish, added to soups and stews, or ground into flour and used in baking. It can also be used as a replacement for other grains in recipes. It is often used in traditional African and Asian dishes and an important food source for people in these regions.

Millet is an excellent source of Vitamin B1 (Thiamine), and Vitamin B3 (Niacin).

It also contains a good amount of Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

Amaranth vs Millet 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 millet.

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

Amaranth vs Millet Calories

Most calories in grains come from carbs.

Comparing amaranth vs millet for weight loss, amaranth is slightly lower in calories, with 371 calories per 100 grams, compared to 378 calories per 100 grams of millet.

However, both amaranth and millet 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 Millet Protein

Grains and most grain products, including amaranth and millet, 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 19% more protein than millet.

Amaranth has 13.6 grams of protein per 100 grams, while millet has 11 grams of protein per 100 grams.

Amaranth vs Millet 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 millet.

The total amount of carbohydrates is around 10% higher in millet than in amaranth. It has 72.8 grams per 100 grams, compared to 65.2 grams in amaranth.

There’s less sugar in millet than in amaranth, 100% precisely.

That said, 100 grams of millet contains 0 grams of sugar, while the same amount of amaranth contains 1.7 grams.

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

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

With 8.5 grams of fiber per 100 grams, millet is a better source of fiber than amaranth which offers 6.7 grams per 100 gram portion.

Amaranth vs Millet Fats

Like most other grains, amaranth and millet are low in fat.

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

Total fat in amaranth and millet:

• Amaranth: 7 grams per 100 grams
• Millet: 4.2 per 100 grams

Speaking of saturated fats, millet is 53% lower in saturated fats.

Millet and amaranth contain 0.7 grams and 1.5 grams of saturated fat per 100 grams, respectively.

Amaranth vs Millet Vitamins Content

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

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), vitamin B3 (Niacin), vitamin B9 (Folate), and vitamin K.

However, millet has a higher amount of vitamin A, vitamin C, vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin E.

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

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

Amaranth vs Millet 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 millet comparison focuses on their mineral content.

Amaranth is a better source of copper, and sodium than millet.

On the other hand, millet is a higher amount of calcium, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc.

Amaranth and millet contain the same amount of fluoride.

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

The Final Word

This article highlighted the similarities and differences between amaranth and millet.

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.