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  6. Quinoa vs. Millet flour

Quinoa vs. Millet flour — In-Depth Nutrition Comparison

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The main differences between Quinoa and Millet flour

  • Millet flour is richer than Quinoa in Selenium, Copper, Vitamin B3, Iron, Vitamin B1, Vitamin B6, Phosphorus, Manganese, Zinc, and Magnesium.
  • Daily need coverage for Selenium from Millet flour is 54% higher.

Food types used in this article are Quinoa, cooked and Millet flour.

Infographic

Quinoa vs Millet flour infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Quinoa
Quinoa
1
:
9
Millet flour
Millet flour
Contains more Calcium +21.4%
Contains more Iron +164.4%
Contains more Magnesium +85.9%
Contains more Phosphorus +87.5%
Contains more Potassium +30.2%
Contains less Sodium -42.9%
Contains more Zinc +141.3%
Contains more Copper +178.6%
Contains more Manganese +58.8%
Contains more Selenium +1067.9%
Quinoa
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 56% 46% 66% 16% 1% 30% 64% 83% 16%
Millet flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 148% 85% 123% 20% 1% 72% 179% 131% 179%
Contains more Calcium +21.4%
Contains more Iron +164.4%
Contains more Magnesium +85.9%
Contains more Phosphorus +87.5%
Contains more Potassium +30.2%
Contains less Sodium -42.9%
Contains more Zinc +141.3%
Contains more Copper +178.6%
Contains more Manganese +58.8%
Contains more Selenium +1067.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Quinoa
Quinoa
5
:
5
Millet flour
Millet flour
Contains more Vitamin E +472.7%
Contains more Vitamin B2 +50.7%
Contains more Vitamin B1 +286%
Contains more Vitamin B3 +1361.2%
Contains more Vitamin B6 +202.4%
Contains more Vitamin K +∞%
Equal in Folate - 42
Quinoa
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 27% 26% 8% 0% 29% 32% 0% 0%
Millet flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 104% 17% 113% 77% 86% 32% 0% 2%
Contains more Vitamin E +472.7%
Contains more Vitamin B2 +50.7%
Contains more Vitamin B1 +286%
Contains more Vitamin B3 +1361.2%
Contains more Vitamin B6 +202.4%
Contains more Vitamin K +∞%
Equal in Folate - 42

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
Quinoa
1
:
4
Millet flour
Millet flour
Contains more Water +726%
Contains more Protein +144.3%
Contains more Fats +121.4%
Contains more Carbs +252.7%
Contains more Other +57.1%
Quinoa
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Millet flour
11% 4% 75% 9%
Protein: 10.75 g
Fats: 4.25 g
Carbs: 75.12 g
Water: 8.67 g
Other: 1.21 g
Contains more Water +726%
Contains more Protein +144.3%
Contains more Fats +121.4%
Contains more Carbs +252.7%
Contains more Other +57.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
Quinoa
1
:
2
Millet flour
Millet flour
Contains less Saturated Fat -56.9%
Contains more Monounsaturated Fat +75%
Contains more Polyunsaturated fat +142.9%
Quinoa
13% 29% 59%
Saturated Fat: 0.231 g
Monounsaturated Fat: 0.528 g
Polyunsaturated fat: 1.078 g
Millet flour
13% 23% 64%
Saturated Fat: 0.536 g
Monounsaturated Fat: 0.924 g
Polyunsaturated fat: 2.618 g
Contains less Saturated Fat -56.9%
Contains more Monounsaturated Fat +75%
Contains more Polyunsaturated fat +142.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Quinoa
Quinoa
0
:
4
Millet flour
Millet flour
Contains more Starch +296.4%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Maltose +∞%
Quinoa
100%
Starch: 17.63 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Millet flour
98% 2%
Starch: 69.88 g
Sucrose: 0.3 g
Glucose: 1.26 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0.11 g
Galactose: 0 g
Contains more Starch +296.4%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Maltose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Quinoa Millet flour
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Cholesterol ok
Rich in minerals ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Quinoa Millet flour Opinion
Net carbs 18.5g 71.62g Millet flour
Protein 4.4g 10.75g Millet flour
Fats 1.92g 4.25g Millet flour
Carbs 21.3g 75.12g Millet flour
Calories 120kcal 382kcal Millet flour
Starch 17.63g 69.88g Millet flour
Sugar 0.87g 1.66g Quinoa
Fiber 2.8g 3.5g Millet flour
Calcium 17mg 14mg Quinoa
Iron 1.49mg 3.94mg Millet flour
Magnesium 64mg 119mg Millet flour
Phosphorus 152mg 285mg Millet flour
Potassium 172mg 224mg Millet flour
Sodium 7mg 4mg Millet flour
Zinc 1.09mg 2.63mg Millet flour
Copper 0.192mg 0.535mg Millet flour
Manganese 0.631mg 1.002mg Millet flour
Selenium 2.8µg 32.7µg Millet flour
Vitamin A 5IU Quinoa
Vitamin E 0.63mg 0.11mg Quinoa
Vitamin B1 0.107mg 0.413mg Millet flour
Vitamin B2 0.11mg 0.073mg Quinoa
Vitamin B3 0.412mg 6.02mg Millet flour
Vitamin B5 1.267mg Millet flour
Vitamin B6 0.123mg 0.372mg Millet flour
Folate 42µg 42µg
Vitamin K 0µg 0.8µg Millet flour
Tryptophan 0.052mg 0.17mg Millet flour
Threonine 0.131mg 0.354mg Millet flour
Isoleucine 0.157mg 0.473mg Millet flour
Leucine 0.261mg 1.537mg Millet flour
Lysine 0.239mg 0.144mg Quinoa
Methionine 0.096mg 0.319mg Millet flour
Phenylalanine 0.185mg 0.675mg Millet flour
Valine 0.185mg 0.584mg Millet flour
Histidine 0.127mg 0.257mg Millet flour
Trans Fat 0.002g Quinoa
Saturated Fat 0.231g 0.536g Quinoa
Omega-3 - DHA 0.015g 0g Quinoa
Monounsaturated Fat 0.528g 0.924g Millet flour
Polyunsaturated fat 1.078g 2.618g Millet flour
Omega-6 - Eicosadienoic acid 0.002g Millet flour
Omega-6 - Linoleic acid 2.549g Millet flour
Omega-3 - ALA 0.044g Millet flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Quinoa Millet flour
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
11%
Quinoa
36%
Millet flour
Minerals Daily Need Coverage Score
38%
Quinoa
94%
Millet flour

Comparison summary

Which food is lower in Sugar?
Quinoa
Quinoa is lower in Sugar (difference - 0.79g)
Which food is lower in Saturated Fat?
Quinoa
Quinoa is lower in Saturated Fat (difference - 0.305g)
Which food is lower in glycemic index?
Quinoa
Quinoa is lower in glycemic index (difference - 17)
Which food contains less Sodium?
Millet flour
Millet flour contains less Sodium (difference - 3mg)
Which food is lower in Cholesterol?
Millet flour
Millet flour is lower in Cholesterol (difference - 0mg)
Which food is richer in minerals?
Millet flour
Millet flour is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/nutrients
  2. Millet flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172023/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.