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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Quinoa vs Dalia, which deserves a spot on your plate? Let’s compare fibre, protein, calories & more.
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Per 100g (cooked): – Quinoa: 120 cal, 4g protein, 2.8g fibre – Dalia (broken wheat): 83 cal, 3g protein, 4.5g fibre
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Quinoa is a complete protein (has all 9 amino acids). Dalia being a cereal, is healthy, but lacks lysine.
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Dalia edges out with more dietary fibre, great for digestion and satiety.
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Dalia has a lower GI, making it better for blood sugar stability.
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Quinoa is a gluten-free grain along with being protein rich, while dalia is not suitable for people with celiac or gluten sensitivity.
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Quinoa has a good amount of magnesium, manganese, phosphorus, and folate micronutrients.
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Both quinoa and dalia can aid weight loss, but quinoa’s higher protein keeps you fuller longer.
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– Quinoa can be added to salads, porridges, stir-frie – Dalia can be used for making upma, khichdi, sweet porridge
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Dalia is affordable and easily available in Indian kitchens and is accepted by many in the Indian population, while quinoa still lacks accessibility and taste, texture adoption.
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Winner? Depends on your need – Gluten-free & high protein, go for Quinoa – Budget-friendly & high fibre, go for Dalia
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