Amaranth vs Quinoa: Two Ancient Seeds Compared

Amaranth and quinoa are often put on the same shelf, and they share a lot. Both are small seeds from non-grass plants, both were staples in pre-Columbian America, both are naturally gluten free, and both are eaten like grains. Still, they behave very differently in a pot, so it is worth knowing which to reach for.

Texture and cooking

Quinoa cooks in about 15 minutes and holds its shape, giving separate, fluffy grains with a little curl of germ around each one. Amaranth takes around 20 minutes and turns soft, sticky and porridge-like. If you want a pilaf, grain bowl or salad base, quinoa is the easier choice. If you want a creamy breakfast, a thickener for soup or a polenta-style cake, amaranth is better.

Quinoa tastes mild, a little nutty and slightly grassy. Amaranth is stronger, more earthy and peppery, and its flavour can dominate if you use it alone. Many cooks stir a spoonful of amaranth into quinoa or rice to add interest without overwhelming the dish.

Rinsing and bitterness

Quinoa seeds are coated with saponins, natural compounds that taste bitter and soapy. Most packaged quinoa has been pre-washed, but a good rinse in a fine sieve is still sensible. Amaranth does not have this coating, so it does not need the same scrubbing, though a quick rinse removes dust.

Both give you fibre, protein and minerals such as magnesium, iron and manganese. Both contain a more balanced mix of amino acids than many true grains, which is why they are popular in plant-based cooking. Exact numbers vary by variety and source, and the differences in daily nutrition are small enough that you can choose on taste and texture rather than numbers. Amaranth tends to be a little richer in some minerals, while quinoa is easier to eat in larger portions.

Special uses

Quinoa shines in cold salads, stuffed vegetables and burger patties, where it keeps its shape. Amaranth has two tricks quinoa lacks: it pops like miniature popcorn in a dry hot pan, and its flour is used in traditional sweets and flatbreads. Quinoa flakes and flour exist too, and are handy for baking and porridge.

Cost and availability

Quinoa is easy to find in most supermarkets in white, red and black varieties. Amaranth is a little rarer and sold more often in health shops, though it is usually cheaper per serving because a small amount goes a long way.

Cautions

Both are generally safe for most people, but any seed can trigger an allergy, and quinoa in particular has caused reactions in some people who are sensitive to saponins. If you are on a strictly gluten-free diet, look for packages labelled gluten free, as both can be processed near wheat.

Which should you choose?

Keep both if you can. Use quinoa for lunch bowls and salads, and amaranth for breakfast porridge, thickening, popping and baking blends. If you have to choose one for everyday cooking, quinoa is the more flexible starter, while amaranth is the more interesting second step.

This article is general information, not medical advice.