Quinoa v/s amaranth: Let's find out which superfood is healthier
What's the story
Quinoa and amaranth, often referred to as superfoods, have a rich history of cultivation spanning thousands of years.
Packed with essential nutrients and naturally gluten-free, these grains are gaining popularity among health-conscious individuals.
This article provides a detailed comparison of the nutritional profiles of quinoa and amaranth, shedding light on the health benefits these ancient grains offer.
Protein content
Protein powerhouses
Quinoa and amaranth are considered superfoods, largely because of their high protein content relative to other grains.
Quinoa has approximately 14% protein, while amaranth slightly surpasses it with 16%.
Importantly, both supply all nine essential amino acids, qualifying them as complete proteins.
This is unusual for plant-based foods and contributes to their health appeal.
Fiber factor
Fiber-filled grains
Fiber is key for digestive health, and both quinoa and amaranth deliver a strong punch.
Amaranth has the edge with seven grams of fiber per cup compared to quinoa's five grams.
This high fiber content not only supports digestion but also helps control blood sugar levels and assists in weight management by keeping you feeling full.
Minerals galore
Mineral-rich morsels
Both grains are rich in minerals, including magnesium, iron, and manganese.
Quinoa outperforms amaranth in magnesium content, providing approximately 30% of the recommended daily intake per cup. This mineral is crucial for over 300 biochemical reactions in the body.
While amaranth lags slightly behind in magnesium, it surpasses quinoa in iron content.
With 29% RDI per cup (compared to quinoa's 15%), amaranth is a powerful ally in preventing anemia.
Antioxidants
Antioxidant abundance
Both amaranth and quinoa are rich in potent antioxidants, including flavonoids and phenolic acids.
These compounds help neutralize harmful free radicals, preventing oxidative stress and inflammation in the body.
That said, studies indicate amaranth may hold a slight advantage with its marginally stronger antioxidant activity.
This means it could be more effective at reducing inflammation and potentially lowering disease risk.
Gluten-free
Gluten-free goodness
For those with celiac disease or gluten sensitivity, finding nutritious grains that don't jeopardize health can be a daunting task.
Luckily, both quinoa and amaranth are naturally gluten-free powerhouses packed with essential nutrients.
These grains are excellent substitutes for traditional gluten-containing grains, providing numerous health benefits without the risk of adverse reactions.