Quinoa and salba are both seeds, but people often use quinoa as a grain. Both are versatile, nutrient-dense additions to your diet. Quinoa has traditionally been cultivated in South America, but it has found a home with growers in the U.S. Rocky Mountain region. Salba is a brand name for chia seeds, which come from a plant that the Aztecs cultivated and made a staple in their diets. These seeds have different nutritional profiles and uses.
Salba Facts
This plant's scientific name is Salvia hispanica. The plant gained popularity in the United States as a novelty gift sold in retail outlets as the chia pet. Americans only recently began eating the seeds after discovering their nutritional value. Chia plant seeds are white or black, with both delivering similar nutritional benefits. The tiny seeds do not require special preparation. You can sprinkle them on vegetables, fruit, soup or cereal to boost the nutritional value of your dish. Producers also make chia flour that you combine with other flours to produce healthy baked goods.
Chia Seed Nutrition
The standard serving for chia seeds is 1 tbsp., like other seeds and nuts. This size serving contains 49 calories, of which 1.6 g are protein. Chia seeds have a fat content of 3.4 g per serving along with 3.8 g of fiber. They are a good source of alpha linolenic acid, an omega-3 fatty acid. Each serving has 1.8 g, according to Health Castle.com. The calcium content is 63 mg and the carbohydrate content is 4 g per serving. Chia seeds contain 95 mg of phosphorus, 16 mg of potassium and 2 mg of sodium per serving, but no cholesterol, according to the U.S. Department of Agriculture.
Quinoa Facts
Although quinoa is a seed from a plant in the spinach family, its traditional preparation is similar to grains like millet. Unlike other plant proteins, this relative of spinach and beets contains all the amino acids, including lysine, in its seeds. Considered a whole grain, Chenopodium quinoa has been a staple in South American cuisine for centuries.
Quinoa is a versatile grain that cooks quickly. You can substitute it for rice, pasta and potatoes in main dishes, soups and salads. Its protein content makes it a nutritious alternative to meat proteins, plus it has a lower fat content. It has a texture similar to couscous, but each cooked seed has a tiny sprout that adds crunch. Rinse well before cooking to remove its bitter coating of saponins that provide a natural defense against pests. Quinoa quadruples in bulk when cooked.
Quinoa Nutrition
A 1-cup serving of cooked quinoa contains 222 calories, with 8 g of protein, 39 g of carbohydrates and 5 g of fiber. This serving contains 3.5 g of fat. It also contains 31 mg of calcium, 118 mg of magnesium, 318 mg of potassium and 281 mg of phosphorus, along with iron and zinc. It has 13 mg of sodium, but no cholesterol, according to the U.S. Department of Agriculture.
References
- Whole Grains Council: Quinoa -- March Grain of the Month
- HealthCastle.com; Cheers to Chia Seeds; Owennie Lee; May 2010
- U.S. Department of Agriculture: National Nutrient Database for Standard Reference, Release 23 Chenopodium quinoa Willd
- U.S. Department of Agriculture: National Nutrient Database for Standard Reference, Release 23, Salvia hispanica
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