Pea milk versus quinoa milk is a new addition to the long list of confusion people planning to switch to dairy-free milks have to face. While both are nutritious how do you choose between the two?
As a certified nutritionist let me help you clear the air regarding these new plant milks – Pea and Quinoa. By the end of the blog, you will have more clarity as to which drink is better suited for you.
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Pea Milk Versus Quinoa Milk: Benefits, Differences & Outcomes
Before we delve into the details, let’s take an overview of Pea milk versus Quinoa milk nutrition –
Yellow Peas & Water
Quinoa & Water
Creamy & Smooth
Mild & Sweet
28.2- 440 mg*
|ORAL HEALTH OUTCOME
|TUMMY HEALTH OUTCOME
|BODILY COOLING EFFECT
|BODILY HYDRATION EFFECT
Dates, chia seeds
*Source: USDA; Quantity defined is 1 cup
Now that we are aware of the basics of pea milk and quinoa milk, let’s move on to an elaborate discussion of these aspects.
What Are the Ingredients Needed for Preparation of Pea Milk Vs Quinoa Milk?
Pea milk is derived from the soaked yellow split peas. These are cooked, ground and blended using some water and oil. Oil is used so as to prevent the separation of the mixture. The mixture is strained to obtain pea milk, the leftover solids can be dried to yield pea flour that can be utilized in baking and curries.
Quinoa milk, as the name suggests, is obtained from quinoa either white or yellow. This quinoa is then cooked by boiling it with some water, blended at high speed and strained for any leftover solids. The filtrate is our quinoa milk.
How Taste and Texture of Pea Milk & Quinoa Milk Differs?
Pea milk and quinoa milk are obtained from very different sources, hence their taste and texture also differ. As in the case of all plant milk, their consistency may be thick or thin, based on the amount of water added.
Pea milk or commonly known as Ripple milk tastes very pleasant with a pea-like flavour. Its texture is creamy and smooth but it might have a slightly bitter aftertaste. When it comes to quinoa milk, it tastes mild, sweet and earthy. Its texture is a bit creamy.
Know the Suggested Daily Intake of Pea Milk Versus Quinoa Milk
It’s suggested that pea milk and quinoa milk should be consumed within limits i.e. only 1 cup. If you really like the flavour and would like to consume it, keep the upper limit at 2 cups.
If you are wondering about pea milk vs quinoa milk for babies, then without worrying you can introduce both these drinks to your little ones. Start with small quantities and see how the baby adapts to it.
Comparing the Calorific Value of Pea Milk Versus Quinoa Milk
Calorific content in foods is grabbing the attention of many people nowadays. With more and more people becoming calorie-conscious, it is important to weigh these milks for their calorie content.
Not much difference is observed in the calorie content of pea milk and quinoa milk. Therefore, you can opt for any of these based on your requirements and choices. Also, before you get a store-bought version , don’t forget to check out the nutritional labels for added sugars which may add to the calorie levels.
Pea Milk Versus Quinoa Milk- The Better Fat Profile?
The comparison of the total fat content of pea milk versus quinoa milk shows that the fat content of pea milk is more than 4 times that of quinoa milk. So, if you are looking for a low-fat drink, quinoa milk is definitely a better choice.
One important thing to remember here is that the fats present in these milks are not only ow in comparison to dairy but it is also considered good fat. Pea and quinoa milk, both contain omega 3 and omega 6, which are beneficial for maintaining weight and heart health among other things.
Comparing the Protein Content of Pea Milk Vs Quinoa Milk
Although quinoa grains are rich in protein, their milk version lags behind dairy milk in protein content. However, the quality of protein in quinoa is considered to be really good because it contains all nine essential amino acids. Amino acids are essentially the building blocks of proteins
Pea milk, on the other hand, stands out in the plant milk world and boasts almost the same proteins as cow’s milk. Due to this, it is considered a better substitute for dairy milk. Hence, if high protein intake is your goal, pea milk is certainly a better choice.
Pea Milk Vs Quinoa Milk- Comparing the Calcium Levels
Homemade pea milk and quinoa milk lack enough quantity of calcium. However their commercial versions are loaded with good calcium content.
The amount of calcium in the packed versions will vary from brand to brand. Therefore, make sure you check it out in the labels before buying.
What Is the Best Time to Consume Pea Milk Versus Quinoa Milk?
Pea milk and quinoa milk are considered best when they are consumed in the morning. These nutrient-rich drinks set you up for a good start when consumed along with breakfast.
Pea milk and quinoa milk can also be used in the preparation of smoothies, and lattes. You can also pour them over your breakfast cereals or add them to sweet or savoury recipes.
Pea Milk Versus Quinoa Milk- Are They Good For the Planet?
Pea milk and quinoa milk are perfect environment-conscious alternatives to dairy milk. These two plant products utilize less freshwater, land and agrochemicals like fertilizers. These two products also emit lower greenhouse gasses.
Hence, pea milk and quinoa milk affects the planet positively unlike dairy milk which is bad for the environment.
Pea Milk Versus Quinoa Milk: Are They Vegan-Friendly Products?
As pea milk and quinoa milk are plant-based, they are vegan-friendly products. Quinoa is a seed whereas yellow peas are legumes.
Most people confuse quinoa with a food grain but it’s NOT. Hence pea milk and quinoa milk are suitable options for people allergic to lactose, dairy, gluten, soy, and nuts and planning to switch to a vegan diet.
Pea Milk Vs Quinoa Milk Benefits For Overall Oral Health
Quinoa milk contains essential vitamins and minerals like zinc, vitamin B12 and phosphorus that are essential for enhanced oral health. Its market versions contain calcium which is pivotal to strong teeth and gums
Marketed versions of pea milk also contain essential nutrients like calcium and vitamin D2 which together help to improve the health of jawbones, gums and teeth. They also protect us from tooth cavities and plaque.
Pea Milk Versus Quinoa Milk- Which Is Better for Your Tummy?
Pea milk and quinoa milk are spectacular plant-based beverages for a happy tummy as they contain a good quantity of fibre. This component helps to reabsorb water from the intestines, due to which pooping becomes easier.
Pea milk and quinoa milk both contain essential vitamins and minerals like potassium, iron, zinc, magnesium and vitamins A, B and E that promote digestion.
Pea Milk Versus Quinoa Milk- Are They Useful in Body Cooling?
Pea milk and quinoa milk are made using more than three-fourths of water. Hence, they maintain the body temperature and cool the body in summer.
These both refreshing drinks can be served chilled with ice cubes. They can also be used to prepare cold beverages like smoothies, milkshakes or coffees to enhance the cooling effect.
Pea Milk Or Quinoa Milk: Beverage for Better Hydration?
Apart from containing adequate amounts of water, Pea milk and quinoa milk also boasts nutrients that help in keeping the body hydrated.
Quinoa milk contains essential nutrients like potassium, magnesium, and sodium whereas pea milk contains potassium. These all minerals act as electrolytes that help in preventing dehydration.
What Flavors Go Well With Pea Milk Versus Quinoa Milk?
Pea milk is an appetizing drink that can be drunk either plain or by using some additives. For making it sweet, you can use honey, dates, agave nectar or maple syrup. For savoury flavour, you can give it a try with sea salt and cinnamon.
Quinoa milk is a delicious and versatile beverage with many uses. It can be drunk either straight or can be flavoured using sweeteners like honey, maple syrup, and vanilla extract. You can also make it savoury by adding ginger or sea salt or spices like nutmeg and cinnamon to make it more nourishing.
So here, I would like to summarize here that pea milk and quinoa milk both are amazing beverages and you can choose either based on your needs and availability.
If you are looking for a high protein drink, pea milk is better but if you prefer a low-fat drink, quinoa milk is a preferred option. So, make an informed choice by considering pea milk vs quinoa milk nutrition and outcomes.
In case you have additional questions, feel free to drop a comment below.