Amaranth grain vs. Quinoa — Health Impact and Nutrition Comparison

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by Elen Khachatrian | Last updated on October 23, 2022

Medically reviewed by Igor Bussel

Summary

Amaranth grain is richer in calcium, manganese, and iron. It is also lower in sodium and sugar.

Quinoa has a lower glycemic index and is richer in Vitamin B1, B2, zinc, potassium, and copper.

Table of contents

Introduction

What's The Actual Difference?

Nutrition

Calories

Vitamins

Minerals

Glycemic Index

Fats

Carbs

Cholesterol

Health Impact

Diabetes

References

Introduction

We will discuss quinoa and amaranth similarities and differences, focusing on nutrition and health impact.

What's The Actual Difference?

Both quinoa and amaranth fall into the pseudocereal category; however, they are consumed in the same way: cooked similarly to rice or oats.

Despite similarities, these grains have a few differences, such as appearance and nutritional values.

Amaranth is about the size of sesame seeds and has a yellowish color, while quinoa is about 2 mm in diameter and can be white, red, yellow, purple, brown, or black.

Nutrition

Below, nutrition infographics visually show the differences between cooked quinoa and cooked amaranth.

Calories

Amaranth has 102 calories per 100g, while quinoa contains only 120 calories per 100g.

Vitamins

Quinoa contains more vitamins than amaranth. It has more Vitamin B1, Vitamin B2, Vitamin B3, Vitamin E, and Folate.

The amount of Vitamin B1 is six times higher in quinoa.

The amounts of Vitamin A and Vitamin B1 are equal in these foods.

Both have no Vitamin D, A, K, or B12.

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Amaranth grain

Quinoa

Contains more Vitamin E +231.6%

Contains more Vitamin B1 +613.3%

Contains more Vitamin B2 +400%

Contains more Vitamin B3 +75.3%

Contains more Folate +90.9%

Equal in Vitamin B6 - 0.123

Amaranth grain

Quinoa

Contains more Vitamin E +231.6%

Contains more Vitamin B1 +613.3%

Contains more Vitamin B2 +400%

Contains more Vitamin B3 +75.3%

Contains more Folate +90.9%

Equal in Vitamin B6 - 0.123

Minerals

Quinoa has more copper, potassium, and zinc.

On the other hand, amaranth has less sodium and more calcium than quinoa.

Both contain an equal amount of phosphorus and magnesium.

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Amaranth grain

Quinoa

Contains more Calcium +176.5%

Contains more Iron +40.9%

Contains less Sodium -14.3%

Contains more Manganese +35.3%

Contains more Selenium +96.4%

Contains more Potassium +27.4%

Contains more Zinc +26.7%

Contains more Copper +28.9%

Equal in Magnesium - 64

Equal in Phosphorus - 152

Amaranth grain

Quinoa

Contains more Calcium +176.5%

Contains more Iron +40.9%

Contains less Sodium -14.3%

Contains more Manganese +35.3%

Contains more Selenium +96.4%

Contains more Potassium +27.4%

Contains more Zinc +26.7%

Contains more Copper +28.9%

Equal in Magnesium - 64

Equal in Phosphorus - 152

Glycemic Index

Quinoa also has a glycemic index of 53, making it a low-GI food. The glycemic index of cooked amaranth grain is 97, which is considered high GI.

Fats

Quinoa contains 1.92g of fat, and amaranth has 1.58g of fat.

Carbs

Quinoa has 21.3g per 100g, whereas amaranth has 19g per 100g. They both have high net carbs and fiber.

Cholesterol

Both have no cholesterol.

Health Impact

Diabetes

Quinoa contains essential amino acids like lysine, leucine, and sulfur. According to research, patients with type 2 diabetes who consume amino acids have lower blood glucose levels without changing their plasma insulin levels [1]. Besides, it is high in dietary fiber and can also be beneficial for people with diabetes since fiber and protein are essential for keeping blood sugar under control [2].

The effect of amaranth on blood glucose levels appears to be debatable. Some studies claim that consuming grain or oil may protect against insulin deficiency, while others claim that starch's high glycemic index is a liability for diabetic patients [3].

References

Author name: Elen Khachatrian

Education: Nutrition & Microbiology at YSU

Last updated: October 23, 2022

Medically reviewed by Igor Bussel

Infographic

Infographic link

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Amaranth grain

Quinoa

Contains more Protein +15.8%

Contains more Fats +21.5%

Contains more Carbs +14%

Equal in Water - 71.61

Equal in Other - 0.77

Amaranth grain

Protein: 3.8 g

Fats: 1.58 g

Carbs: 18.69 g

Water: 75.16 g

Other: 0.77 g

Quinoa

Protein: 4.4 g

Fats: 1.92 g

Carbs: 21.3 g

Water: 71.61 g

Other: 0.77 g

Contains more Protein +15.8%

Contains more Fats +21.5%

Contains more Carbs +14%

Equal in Water - 71.61

Equal in Other - 0.77

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison

Amaranth grain

Quinoa

Equal in Starch - 17.63

Amaranth grain

Starch: 16.23 g

Sucrose: 0 g

Glucose: 0 g

Fructose: 0 g

Lactose: 0 g

Maltose: 0 g

Galactose: 0 g

Quinoa

Starch: 17.63 g

Sucrose: 0 g

Glucose: 0 g

Fructose: 0 g

Lactose: 0 g

Maltose: 0 g

Galactose: 0 g

Equal in Starch - 17.63

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.


Lower in Glycemic Index
Lower in price
Rich in vitamins
Lower in Sugar
Lower in Sodium
Lower in Cholesterol
Lower in Saturated Fat
Rich in minerals	Equal

All nutrients comparison - raw data values

Nutrient			Opinion
Net carbs	16.59g	18.5g
Protein	3.8g	4.4g
Fats	1.58g	1.92g
Carbs	18.69g	21.3g
Calories	102kcal	120kcal
Starch	16.23g	17.63g
Sugar		0.87g
Fiber	2.1g	2.8g
Calcium	47mg	17mg
Iron	2.1mg	1.49mg
Magnesium	65mg	64mg
Phosphorus	148mg	152mg
Potassium	135mg	172mg
Sodium	6mg	7mg
Zinc	0.86mg	1.09mg
Copper	0.149mg	0.192mg
Manganese	0.854mg	0.631mg
Selenium	5.5µg	2.8µg
Vitamin A		5IU
Vitamin E	0.19mg	0.63mg
Vitamin B1	0.015mg	0.107mg
Vitamin B2	0.022mg	0.11mg
Vitamin B3	0.235mg	0.412mg
Vitamin B6	0.113mg	0.123mg
Folate	22µg	42µg
Tryptophan		0.052mg
Threonine		0.131mg
Isoleucine		0.157mg
Leucine		0.261mg
Lysine		0.239mg
Methionine		0.096mg
Phenylalanine		0.185mg
Valine		0.185mg
Histidine		0.127mg
Saturated Fat		0.231g
Omega-3 - DHA		0.015g
Monounsaturated Fat		0.528g
Polyunsaturated fat		1.078g

Which food is preferable for your diet?

Low Fats diet

Low Carbs diet

Low Calories diet

Low Glycemic Index diet

is better in case of low diet


Low Fats diet
Low Carbs diet
Low Calories diet
Low Glycemic Index diet

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).

Vitamins Daily Need Coverage Score

11%

Minerals Daily Need Coverage Score

43%

38%

Comparison summary

Which food is lower in glycemic index?

Quinoa is lower in glycemic index (difference - 44)

Which food is cheaper?

Quinoa is cheaper (difference - $3)

Which food is richer in vitamins?

Quinoa is relatively richer in vitamins

Which food is lower in Sugar?

Amaranth grain is lower in Sugar (difference - 0.87g)

Which food contains less Sodium?

Amaranth grain contains less Sodium (difference - 1mg)

Which food is lower in Cholesterol?

Amaranth grain is lower in Cholesterol (difference - 0mg)

Which food is lower in Saturated Fat?

Amaranth grain is lower in Saturated Fat (difference - 0.231g)

Which food is richer in minerals?

It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.