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  6. Millet flour vs. Quinoa

Millet flour vs. Quinoa — In-Depth Nutrition Comparison

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The main differences between Millet flour and Quinoa

  • 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.
  • Millet flour contains 15 times more Vitamin B3 than Quinoa. Millet flour contains 6.02mg of Vitamin B3, while Quinoa contains 0.412mg.

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

Infographic

Millet flour vs Quinoa 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.
Millet flour
Millet flour
9
:
1
Quinoa
Quinoa
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%
Contains more Calcium +21.4%
Millet flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 148% 85% 123% 20% 1% 72% 179% 131% 179%
Quinoa
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 56% 46% 66% 16% 1% 30% 64% 83% 16%
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%
Contains more Calcium +21.4%

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.
Millet flour
Millet flour
5
:
5
Quinoa
Quinoa
Contains more Vitamin B1 +286%
Contains more Vitamin B3 +1361.2%
Contains more Vitamin B6 +202.4%
Contains more Vitamin K +∞%
Contains more Vitamin E +472.7%
Contains more Vitamin B2 +50.7%
Equal in Folate - 42
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%
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%
Contains more Vitamin B1 +286%
Contains more Vitamin B3 +1361.2%
Contains more Vitamin B6 +202.4%
Contains more Vitamin K +∞%
Contains more Vitamin E +472.7%
Contains more Vitamin B2 +50.7%
Equal in Folate - 42

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Millet flour
Millet flour
4
:
1
Quinoa
Quinoa
Contains more Protein +144.3%
Contains more Fats +121.4%
Contains more Carbs +252.7%
Contains more Other +57.1%
Contains more Water +726%
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
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
Contains more Protein +144.3%
Contains more Fats +121.4%
Contains more Carbs +252.7%
Contains more Other +57.1%
Contains more Water +726%

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Millet flour
Millet flour
4
:
0
Quinoa
Quinoa
Contains more Starch +296.4%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Maltose +∞%
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
Quinoa
100%
Starch: 17.63 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 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.
Millet flour Quinoa
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 Millet flour Quinoa Opinion
Net carbs 71.62g 18.5g Millet flour
Protein 10.75g 4.4g Millet flour
Fats 4.25g 1.92g Millet flour
Carbs 75.12g 21.3g Millet flour
Calories 382kcal 120kcal Millet flour
Starch 69.88g 17.63g Millet flour
Sugar 1.66g 0.87g Quinoa
Fiber 3.5g 2.8g Millet flour
Calcium 14mg 17mg Quinoa
Iron 3.94mg 1.49mg Millet flour
Magnesium 119mg 64mg Millet flour
Phosphorus 285mg 152mg Millet flour
Potassium 224mg 172mg Millet flour
Sodium 4mg 7mg Millet flour
Zinc 2.63mg 1.09mg Millet flour
Copper 0.535mg 0.192mg Millet flour
Manganese 1.002mg 0.631mg Millet flour
Selenium 32.7µg 2.8µg Millet flour
Vitamin A 5IU Quinoa
Vitamin E 0.11mg 0.63mg Quinoa
Vitamin B1 0.413mg 0.107mg Millet flour
Vitamin B2 0.073mg 0.11mg Quinoa
Vitamin B3 6.02mg 0.412mg Millet flour
Vitamin B5 1.267mg Millet flour
Vitamin B6 0.372mg 0.123mg Millet flour
Folate 42µg 42µg
Vitamin K 0.8µg 0µg Millet flour
Tryptophan 0.17mg 0.052mg Millet flour
Threonine 0.354mg 0.131mg Millet flour
Isoleucine 0.473mg 0.157mg Millet flour
Leucine 1.537mg 0.261mg Millet flour
Lysine 0.144mg 0.239mg Quinoa
Methionine 0.319mg 0.096mg Millet flour
Phenylalanine 0.675mg 0.185mg Millet flour
Valine 0.584mg 0.185mg Millet flour
Histidine 0.257mg 0.127mg Millet flour
Trans Fat 0.002g Quinoa
Saturated Fat 0.536g 0.231g Quinoa
Omega-3 - DHA 0g 0.015g Quinoa
Monounsaturated Fat 0.924g 0.528g Millet flour
Polyunsaturated fat 2.618g 1.078g 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
Millet flour Quinoa
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
36%
Millet flour
11%
Quinoa
Minerals Daily Need Coverage Score
94%
Millet flour
38%
Quinoa

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