Amaranth and quinoa are similar in taste and can be prepared like rice, but differ in nutrient content, growing conditions, and preparation. Both are high in protein, but quinoa is richer in vitamins while amaranth has more healthy minerals. Quinoa requires washing before cooking, while amaranth does not. Amaranth has a shorter cooking time and can be used as a thickener.
Amaranth and quinoa are both grain-like superfoods that are high in protein and other nutrients. They are very similar in taste and both can be prepared and served much like rice. However, there are key differences between amaranth and quinoa, including nutrient content, ideal growing conditions, and certain preparation techniques.
From a nutritional standpoint, both amaranth and quinoa are vastly superior to other common grains such as wheat or rice, but differ in the types of nutrients they provide. Approximately 8-9 grams per serving, both are high in protein and both contain complete protein.
Amaranth and quinoa also have different amounts of vitamins and minerals. Quinoa is richer in vitamins, containing 19% of the recommended daily value (DRV) of folate and about 10% of vitamins B1, B2 and B6 for a single serving. One serving of amaranth contains about 14% DRV of folate and 14% DRV of B6, but not a significant amount of other vitamins. Amaranth, however, has a higher amount of healthy minerals, with 100% DRV of manganese and over 25% DRV of phosphorus, magnesium and iron. Quinoa has about 50% DRV of manganese and substantial amounts of iron, copper and zinc.
The two plants require slightly different growing conditions. Quinoa is a fresh crop and is usually planted in April or May in the Northern United States. On the other hand, amaranth is a warmer plant with a later growing season, as it is usually planted in June.
In many respects, amaranth and quinoa are prepared in much the same way. When it’s first harvested, however, quinoa is coated in a compound called saponin, which isn’t found on amaranth. Saponin is a soapy, bitter substance that protects the plant from consumption by birds or insects. This compound is usually washed off before it’s commercially packaged, but consumers still need to rinse the quinoa thoroughly before cooking it. The preparation of amaranth does not require this step.
Individual amaranth seeds are slightly smaller than those of quinoa. Because of this, amaranth usually has a shorter cooking time. Alternatively, the amaranth can be cooked longer and dissolved almost completely for use as in thickening vegetable stock.
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