The war continues between 2 important whole grains: quinoa vs wheat, as both foods are important for the gluten-free diet. Now we let you know according to the U.S. DEPARTMENT OF AGRICULTURE and the Spanish Nutrition Foundation the amount of nutrients contained in these foods for every 100 grams and its benefits.
Protein
Quinoa: 4.4 g
Wheat: 1.92 g
Benefits: Lysine improves immune function by helping in the formation of antibodies, promotes gastric function, helps in cell repair, participates in fatty acid metabolism, contributes to the transport and absorption of calcium.
Isoleucine, leucine and valine participate together in the production of muscle energy, improve neuromuscular disorders, prevent liver damage and keep blood sugar levels in balance.
Moreover, methionine helps treat liver disease, depression, osteoarthritis, brain disorders, fibromyalgia and chronic fatigue.
Fiber
Quinoa: 2.8 g
Wheat: 1.9 g
Benefits: A high fiber diet can reduce the risk of developing hemorrhoids and small pouches in the colon (diverticular disease). It also lowers cholesterol levels and helps control blood sugar levels.
We have to let you know that this nutrient helps achieve a healthy weight, since fiber tends to fill more than foods with low fiber content, and also normalizes stools.
Iron
Quinoa: 1.49 g
Wheat: 0.69 g
Benefits: The body uses iron to make hemoglobin, a red blood cell protein that carries oxygen from the lungs to different parts of the body, in addition to myoglobin, a protein that supplies oxygen to the muscles. The body also needs iron to make hormones and connective tissue.
Carbohydrate
Quinoa: 21.3 g
Wheat: 15.4 g
Benefits: Seeds contain between 58% and 68% starch and 5% sugars, which makes quinoa an optimal source of energy.
It is important to mention that, starch is the most relevant carbohydrate in all cereals, as they provide energy, fiber, and a sense of fullness.
