Amaranth vs Quinoa: What’s The Difference?
Amaranth and quinoa 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 quinoa 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.
Quinoa
Quinoa (Chenopodium quinoa) is a grain-like crop grown for its edible seeds.
It is a good source of complete protein, providing all essential amino acids, and also rich in dietary fibers, vitamins, and minerals like magnesium, phosphorus, manganese, and zinc.
Quinoa also contains antioxidants, flavonoids, and anti-inflammatory compounds, which have been linked to various health benefits, including improved blood sugar control, cardiovascular health, and weight management.
It is a versatile ingredient that can be cooked and eaten as a side dish, added to soups and stews, or ground into flour to make breads, pancakes, and other baked goods.
Quinoa is an excellent source of Vitamin B1 (Thiamine), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).
It also contains a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin E.
Amaranth vs Quinoa 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 quinoa.
This comparison will start by comparing the caloric value of amaranth and quinoa and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
Amaranth | Quinoa | |
---|---|---|
Energy | 371 kcal | 368 kcal |
Carbs | 65.2 g | 64.2 g |
Sugar | 1.69 g | 1.45 g |
Fiber | 6.7 g | 7 g |
Protein | 13.6 g | 14.1 g |
Fat | 7.02 g | 6.07 g |
Saturated Fat | 1.46 g | 0.706 g |
Amaranth vs Quinoa Calories
Most calories in grains come from carbs.
Comparing quinoa vs amaranth for weight loss, quinoa is slightly lower in calories, with 368 calories per 100 grams, compared to 371 calories per 100 grams of amaranth.
However, both amaranth and quinoa 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 Quinoa Protein
Grains and most grain products, including amaranth and quinoa, 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.
Quinoa offers around 4% more protein than amaranth.
Quinoa has 14.1 grams of protein per 100 grams, while amaranth has 13.6 grams of protein per 100 grams.
Amaranth vs Quinoa 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 quinoa.
The total amount of carbohydrates is around 2% higher in amaranth than in quinoa. It has 65.2 grams per 100 grams, compared to 64.2 grams in quinoa.
There’s less sugar in quinoa than in amaranth, 12% precisely.
That said, 100 grams of quinoa contains 1.5 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 quinoa.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 7 grams of fiber per 100 grams, quinoa is a better source of fiber than amaranth which offers 6.7 grams per 100 gram portion.
Amaranth vs Quinoa Fats
Like most other grains, amaranth and quinoa are low in fat.
Fats in amaranth and quinoa are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in amaranth and quinoa:
- Amaranth: 7 grams per 100 grams
- Quinoa: 6.1 per 100 grams
Speaking of saturated fats, quinoa is 53% lower in saturated fats.
Quinoa and amaranth contain 0.7 grams and 1.5 grams of saturated fat per 100 grams, respectively.
Amaranth vs Quinoa Vitamins Content
This section will discuss the vitamin content of amaranth and quinoa.
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 B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B9 (Folate), and vitamin E.
However, quinoa has a higher amount of vitamin C, vitamin B5 (Pantothenic acid), and vitamin B6 (Pyroxidine).
Amaranth and quinoa contain the same amount of vitamin D, vitamin B12 (Cobalamin), and vitamin K.
The following table shows the exact amount of vitamins amaranth and quinoa contain side by side, so you can easily compare them.
Amaranth | Quinoa | |
---|---|---|
Vitamin A | 2 IU | 14 IU |
Vitamin C | 4.2 mg | 0 |
Vitamin D | 0 | 0 |
Vitamin B1 (Thiamine) | 0.116 mg | 0.36 mg |
Vitamin B2 (Riboflavin) | 0.2 mg | 0.318 mg |
Vitamin B3 (Niacin) | 0.923 mg | 1.52 mg |
Vitamin B5 (Pantothenic acid) | 1.46 mg | 0.772 mg |
Vitamin B6 (Pyroxidine) | 0.591 mg | 0.487 mg |
Vitamin B9 (Folate) | 82 µg | 184 µg |
Vitamin B12 (Cobalamin) | 0 | 0 |
Vitamin E | 1.19 mg | 2.44 mg |
Vitamin K | 0 | 0 |
Amaranth vs Quinoa 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 quinoa comparison focuses on their mineral content.
Amaranth is a better source of copper, potassium, sodium, and zinc than quinoa.
On the other hand, quinoa is a higher amount of calcium, iron, magnesium, manganese, phosphorus, and selenium.
Amaranth and quinoa contain the same amount of fluoride.
Check out the table below to learn how amaranth and quinoa compare when it comes to mineral content.
Amaranth | Quinoa | |
---|---|---|
Calcium | 159 mg | 47 mg |
Copper | 0.525 mg | 0.59 mg |
Fluoride | 0 | 0 |
Iron | 7.61 mg | 4.57 mg |
Magnesium | 248 mg | 197 mg |
Manganese | 3.33 mg | 2.03 mg |
Phosphorus | 557 mg | 457 mg |
Potassium | 508 mg | 563 mg |
Selenium | 18.7 µg | 8.5 µg |
Sodium | 4 mg | 5 mg |
Zinc | 2.87 mg | 3.1 mg |
The Final Word
This article highlighted the similarities and differences between amaranth and quinoa.
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.
Holy Peas has strict sourcing guidelines and draws only from high-quality sources, including peer-reviewed studies, academic research institutions, and medical journals, associations and government institutions. Read more about our process.
- Amaranth Nutrients, U.S. Department of Agriculture, Agricultural Research Service https://fdc.nal.usda.gov/fdc-app.html#/food-details/167746/nutrients
-
Quinoa Nutrients, U.S. Department of Agriculture, Agricultural Research Service https://fdc.nal.usda.gov/fdc-app.html#/food-details/167746/nutrients
-
Listing of vitamins, Harvard Health Publishing, Harvard Medical School https://www.health.harvard.edu/staying-healthy/listing_of_vitamins/
-
Appendix 7. Nutritional goals for age-sex groups based on dietary reference intakes and Dietary Guidelines recommendations. (n.d.).
https://health.gov/dietaryguidelines/2015/guidelines/appendix-7/
-
International tables of glycemic index and glycemic load values 2021: a systematic review
https://academic.oup.com/ajcn/article/114/5/1625/6320814?login=false
-
Health Claim Notification for Saturated Fat, Cholesterol, and Trans Fat, and Reduced Risk of Heart Disease
https://www.fda.gov/food/food-labeling-nutrition/health-claim-notification-saturated-fat-cholesterol-and-trans-fat-and-reduced-risk-heart-disease
-
Nutrient Recommendations: Dietary Reference Intakes (DRI), Food and Nutrition Board of the National Academies of Sciences Engineering, and Medicine
https://ods.od.nih.gov/HealthInformation/nutrientrecommendations.aspx
-
Protein And Amino Acid Requirements In Human Nutrition, WHO
https://apps.who.int/iris/bitstream/handle/10665/43411/WHO_TRS_935_eng.pdf
-
Nutrition Facts Labeling RDIs Nutrients, U.S. Food and Drug Administration
https://www.fda.gov/media/99069/download
-
Nutrition Facts Labeling DRVs Food Components, U.S. Food and Drug Administration
https://www.fda.gov/media/99059/download
- 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.