A diet high in fruits, vegetables, whole grains, and healthy fats might help protect your body against many health issues, as previously mentioned. Here Farah Shaikh, FoodsForBetterHealth.com, reflects on comparing health benefits of quinoa and oatmeal:
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“Quinoa is the seed of a plant scientifically known as Chenopodium quinoa, and is usually pale yellow in color. Not technically a grain, this flat and oval-shaped superfood is full of nutrients, and it’s nutritional composition is similar to most whole grains. We have compiled a quinoa vs oatmeal comparative analysis between their nutrition content, as well as their health benefits.
According to an article published in Thermochimica Acta, quinoa has more nutrients than any other grain. Quinoa has a nutty taste, and is a gluten-free food that can be substituted for wheat and rice. It is a considered a complete food because of its protein content.
Quinoa vs Oatmeal Nutrition Facts
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A serving size of 100 grams of quinoa contains around two grams of fat, while oatmeal contains about seven grams. However, the fats contained in oatmeal are healthy fats that include 111 milligrams of omega-3 fatty acids, and 2,424 milligrams of omega-6 fatty acids. The fat content in quinoa mainly consists of oleic acid, palmitic acid, and linoleic acid.
How do the Calories match up?
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Oatmeal has more than three times the calories than quinoa. A 100 gram serving of quinoa contains 120 calories, while the same serving of oatmeal contains 389 calories. Also, most of the calories in oatmeal come from carbs including sucrose, starch, and dietary fiber. Meanwhile, the calories in quinoa mainly come from protein, dietary fiber, and starch.
Quinoa vs Oatmeal Carbs and Protein Content
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Oatmeal contains three times the amount of carbohydrates than quinoa. Oatmeal has a total of 66 grams of carbohydrates, which include 10 grams of dietary fiber for a serving of 100 grams. The same serving of quinoa, on the other hand, has around 21 grams of carbohydrates with three grams of dietary fiber. The carbs in quinoa mostly consist of insoluble fibers, starch, and small amounts of sugars.
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Quinoa has less proteins compared to oatmeal—quinoa has four grams and oatmeal has 17 grams. Quinoa is considered a complete protein source as it provides all the essential amino acids. It has a good amount of an amino acid called lysine, which generally isn’t present in plant-based food sources. Lysine is present in oats as well. Other important amino acids such as proline and methionine are present in both foods. The quality of proteins in oats are just as good. According to a study published in the Czech Journal of Food Sciences, the protein efficiency ratio (PER) in cooked quinoa is 102% to 105% to that of casein, a high-quality protein found in dairy products.
Difference in Glycemic Index
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The glycemic index of a food ingredient depends on its ratio of dietary fiber and sugars. Low-fiber and high-sugar foods have a high glycemic index, which result in a spike in blood sugar levels after a meal.
Quinoa has a glycemic index of 53 for a 150-gram serving, while that of oatmeal is 55 for a 250-gram serving. Thus, both grains don’t cause a major spike in blood sugar after consumption.
Quinoa vs Oatmeal Sodium Content
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Quinoa has seven milligrams of sodium per 100-gram serving, while oatmeal has two milligrams. However, when buying oats, you should be wary of added sodium chloride and sugar. It is always better to buy plain, unflavored oats.
Comparison in terms of Mineral Content
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Quinoa has good amounts of iron and calcium, and provides two percent and eight percent of the recommended intake of calcium and iron respectively. It also has good amounts of magnesium, manganese, and phosphorus—about 16%, 32%, and 15% respectively. The other minerals in quinoa include copper, zinc, selenium, and potassium.
Oatmeal contains five percent calcium, 26% iron, and the amounts of magnesium, manganese, and phosphorous are 44%, 246%, and 52% respectively. Oatmeal has good amount of potassium, zinc, and copper compared to quinoa. So, more or less, both grains have similar minerals with slightly different proportions.”
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Read More … Article Source: https://www.foodsforbetterhealth.com/quinoa-vs-oatmeal-comparison-nutrition-benefits-32668
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