A comparative nutritional analysis of pseudocereals and millet in the context of plant-based diets

This study aimed to characterize the nutritional composition and heavy metal content of various pseudocereal and millet products available on the German market with emphasis on their value for plant-based diets in comparison to traditional cereals such as rice and bulgur. Commercially available, uncooked products of amaranth (grain, popped), quinoa (white, tricolore, popped), buckwheat (grain, flour), and (brown) millet were analyzed for proximate composition, amino acids, fatty acids, vitamins, and elements. Heavy metal data (cadmium, lead, arsenic, mercury) were complemented by results from the BfR MEAL Study. Pseudocereals contained more crude protein and lysine than millet and showed more balanced amino acid profiles than true cereals, providing all indispensable amino acids in adequate proportions. Quinoa and amaranth were richest in essential minerals, particularly iron, manganese, selenium, and calcium, compared with millet, rice, and bulgur. Millet exhibited lower lysine, protein, vitamin (except thiamine), and mineral levels than the pseudocereals. Heavy metal concentrations were within regulatory thresholds but varied among foods. Compared to traditional cereals, pseudocereals offer a favorable nutrient profile and may help address common nutrient gaps in plant-based diets. Their inclusion in dietary planning can enhance nutritional adequacy when replacing or complementing traditional cereals.