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  6. Millet, puffed vs. Quinoa

Millet, puffed vs. Quinoa — In-Depth Nutrition Comparison

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Significant differences between millet, puffed and quinoa

  • The amount of copper, vitamin B3, vitamin B1, vitamin B6, iron, phosphorus, vitamin B2, magnesium, and folate in millet, puffed is higher than in quinoa.
  • Millet, puffed covers your daily copper needs 57% more than quinoa.
  • Quinoa has 11 times less vitamin B3 than millet, puffed. Millet, puffed has 4.42mg of vitamin B3, while quinoa has 0.412mg.

Specific food types used in this comparison are Millet, puffed and Quinoa, cooked.

Infographic

Millet, puffed 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 76% 2.4% 3.5% 105% 234% 43% 114% 0.65% 0% 16%
Quinoa
Quinoa
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Contains more MagnesiumMagnesium +65.6%
Contains more IronIron +88.6%
Contains more CopperCopper +265.6%
Contains more ZincZinc +45%
Contains more PhosphorusPhosphorus +75%
Contains less SodiumSodium -28.6%
Contains more CalciumCalcium +112.5%
Contains more PotassiumPotassium +330%
~equal in Selenium ~2.8µg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 13% 0% 98% 62% 83% 0% 83% 0% 3.5% 59% 13%
Quinoa
Quinoa
0
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
Contains more Vitamin B1Vitamin B1 +264.5%
Contains more Vitamin B2Vitamin B2 +145.5%
Contains more Vitamin B3Vitamin B3 +972.8%
Contains more Vitamin B6Vitamin B6 +192.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +88.1%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.63mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~23mg

All nutrients comparison - raw data values

Nutrient Millet, puffed Quinoa DV% diff.
Copper 0.702mg 0.192mg 57%
Manganese 0.631mg 27%
Vitamin B3 4.42mg 0.412mg 25%
Vitamin B1 0.39mg 0.107mg 24%
Carbs 80g 21.3g 20%
Vitamin B6 0.36mg 0.123mg 18%
Protein 13g 4.4g 17%
Iron 2.81mg 1.49mg 17%
Phosphorus 266mg 152mg 16%
Vitamin B2 0.27mg 0.11mg 12%
Calories 354kcal 120kcal 12%
Magnesium 106mg 64mg 10%
Folate 79µg 42µg 9%
Starch 17.63g 7%
Polyunsaturated fat 1.98g 1.078g 6%
Potassium 40mg 172mg 4%
Zinc 1.58mg 1.09mg 4%
Fats 3.4g 1.92g 2%
Saturated fat 0.67g 0.231g 2%
Calcium 8mg 17mg 1%
Vitamin K 1.4µg 0µg 1%
Net carbs 77.3g 18.5g N/A
Sugar 0.55g 0.87g N/A
Fiber 2.7g 2.8g 0%
Sodium 5mg 7mg 0%
Vitamin E 0.66mg 0.63mg 0%
Selenium 2.9µg 2.8µg 0%
Choline 23.1mg 23mg 0%
Monounsaturated fat 0.717g 0.528g 0%
Tryptophan 0.052mg 0%
Threonine 0.131mg 0%
Isoleucine 0.157mg 0%
Leucine 0.261mg 0%
Lysine 0.239mg 0%
Methionine 0.096mg 0%
Phenylalanine 0.185mg 0%
Valine 0.185mg 0%
Histidine 0.127mg 0%
Omega-3 - DHA 0g 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 3% 80% 3%
Protein: 13 g
Fats: 3.4 g
Carbs: 80 g
Water: 2.5 g
Other: 1.1 g
Quinoa
Quinoa
1
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 ProteinProtein +195.5%
Contains more FatsFats +77.1%
Contains more CarbsCarbs +275.6%
Contains more OtherOther +42.9%
Contains more WaterWater +2764.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 21% 59%
Saturated fat: Sat. Fat 0.67 g
Monounsaturated fat: Mono. Fat 0.717 g
Polyunsaturated fat: Poly. Fat 1.98 g
Quinoa
Quinoa
1
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
Contains more Mono. FatMonounsaturated fat +35.8%
Contains more Poly. FatPolyunsaturated fat +83.7%
Contains less Sat. FatSaturated fat -65.5%

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, puffed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167724/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.