Quinoa vs. Amaranth — Health Impact and Nutrition Comparison

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.

Quinoa

6

100 g 300 g 1 cup - 185g

Amaranth

0

100 g 300 g 1 cup - 246g

Contains more Vitamin EVitamin E	+231.6%
Contains more Vitamin B1Vitamin B1	+613.3%
Contains more Vitamin B2Vitamin B2	+400%
Contains more Vitamin B3Vitamin B3	+75.3%
Contains more FolateFolate	+90.9%
Contains more CholineCholine	+∞%

~equal in Vitamin C ~mg

~equal in Vitamin A ~µg

~equal in Vitamin D ~µg

~equal in Vitamin B5 ~mg

~equal in Vitamin B6 ~0.113mg

~equal in Vitamin B12 ~µg

~equal in Vitamin K ~µg

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.

Quinoa

3

100 g 300 g 1 cup - 185g

Amaranth

5

100 g 300 g 1 cup - 246g

Contains more PotassiumPotassium	+27.4%
Contains more CopperCopper	+28.9%
Contains more ZincZinc	+26.7%

Contains more CalciumCalcium	+176.5%
Contains more IronIron	+40.9%
Contains less SodiumSodium	-14.3%
Contains more ManganeseManganese	+35.3%
Contains more SeleniumSelenium	+96.4%

~equal in Magnesium ~65mg

~equal in Phosphorus ~148mg

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.

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].