Quinoa v/s lentils: Which is better for vegans?
What's the story
Quinoa and lentils are two of the most popular staples in vegan diets, both of which offer unique nutritional benefits. While both make for excellent sources of plant-based protein, they differ when it comes to other nutritional elements. Knowing the difference can help you make more informed dietary choices. Let's take a look at the nutritional profiles of quinoa and lentils.
Protein content
Protein powerhouse
Often lauded for its complete protein profile, quinoa contains all nine essential amino acids. It delivers roughly eight grams of protein per cup when cooked. Lentils also deliver a good amount of protein, with roughly 18 grams per cup when cooked. While lentils aren't a complete protein source like quinoa (they don't contain all essential amino acids in one serving), they can be combined with other foods.
Fiber levels
Fiber richness
Lentils are also high in fiber, offering about 15 grams per cup (cooked). Thus, they make an excellent option for enhancing digestive health and keeping blood sugar levels stable. Quinoa is comparatively lower in fiber, with only about five grams per cup (cooked). Nevertheless, it still adds to the daily fiber intake and promotes digestive health.
Nutrient density
Vitamins and minerals galore
Both quinoa and lentils are packed with vitamins and minerals, so they offer different advantages. Quinoa provides a complete protein with all nine essential amino acids and is rich in magnesium, phosphorus, manganese, zinc, and iron. Lentils, although not a complete protein, are very high in fiber and can be paired with other foods to complete their amino acid profile.