Amaranth vs Rice noodles: How To Choose?
Amaranth and rice noodles 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 rice noodles 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.
Rice noodles (Oryza sativa) are a type of pasta made from rice flour and water and are commonly used in many Asian cuisines such as Chinese, Thai, and Vietnamese.
They are a good source of carbohydrates, small amounts of protein and fibers. They are gluten-free and easy to digest, making them a great option for people with gluten sensitivities or celiac disease.
Rice noodles can be used in various dishes such as soups, stir-fries, and salads. They are often used in traditional Asian dishes like pho, pad Thai, and chow mein. They are also available in different widths and lengths and can be used in various ways to suit different dishes and preferences.
Rice noodles 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 are easy to grow and have a low environmental impact.
Rice noodles is not an excellent source of any particular vitamin.
Amaranth vs Rice noodles 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 rice noodles.
This comparison will start by comparing the caloric value of amaranth and rice noodles and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
Amaranth vs Rice noodles Calories
Most calories in grains come from carbs.
Comparing rice noodles vs amaranth for weight loss, rice noodles is slightly lower in calories, with 364 calories per 100 grams, compared to 371 calories per 100 grams of amaranth.
However, both amaranth and rice noodles 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 Rice noodles Protein
Grains and most grain products, including amaranth and rice noodles, 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 56% more protein than rice noodles.
Amaranth has 13.6 grams of protein per 100 grams, while rice noodles has 6 grams of protein per 100 grams.
Amaranth vs Rice noodles 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 rice noodles.
The total amount of carbohydrates is around 19% higher in rice noodles than in amaranth. It has 80.2 grams per 100 grams, compared to 65.2 grams in amaranth.
There’s less sugar in rice noodles than in amaranth, 94% precisely.
That said, 100 grams of rice noodles contains 0.1 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 rice noodles.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 6.7 grams of fiber per 100 grams, amaranth is a better source of fiber than rice noodles which amaranth offers 1.6 grams per 100 gram portion.
Amaranth vs Rice noodles Fats
Like most other grains, amaranth and rice noodles are low in fat.
Fats in amaranth and rice noodles are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in amaranth and rice noodles:
- Amaranth: 7 grams per 100 grams
- Rice noodles: 0.6 per 100 grams
Speaking of saturated fats, rice noodles is 87% lower in saturated fats.
Rice noodles and amaranth contain 0.2 grams and 1.5 grams of saturated fat per 100 grams, respectively.
Amaranth vs Rice noodles Vitamins Content
This section will discuss the vitamin content of amaranth and rice noodles.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
However, rice noodles has a higher amount of vitamin A, vitamin C, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin E.
Amaranth and rice noodles contain the same amount of vitamin D, vitamin B12 (Cobalamin), and vitamin K.
The following table shows the exact amount of vitamins amaranth and rice noodles 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 Rice noodles 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 rice noodles comparison focuses on their mineral content.
Amaranth is a better source of sodium than rice noodles.
On the other hand, rice noodles is a higher amount of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc.
Amaranth and rice noodles contain the same amount of fluoride.
Check out the table below to learn how amaranth and rice noodles compare when it comes to mineral content.
The Final Word
This article highlighted the similarities and differences between amaranth and rice noodles.
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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