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  6. Millet raw vs. Quinoa

Millet raw vs. Quinoa — In-Depth Nutrition Comparison

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How are millet raw and quinoa different?

  • Millet raw is higher than quinoa in copper, manganese, vitamin B3, vitamin B1, fiber, vitamin B6, iron, phosphorus, vitamin B2, and magnesium.
  • Millet raw covers your daily need for copper, 62% more than quinoa.
  • Millet raw contains 11 times more vitamin B3 than quinoa. Millet raw contains 4.72mg of vitamin B3, while quinoa contains 0.412mg.
  • Millet raw has a higher glycemic index (71) than quinoa (53).

Millet, raw and Quinoa, cooked types were used in this article.

Infographic

Millet raw vs Quinoa infographic
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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 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
Quinoa
Quinoa
1
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 +78.1%
Contains more PotassiumPotassium +13.4%
Contains more IronIron +102%
Contains more CopperCopper +290.6%
Contains more ZincZinc +54.1%
Contains more PhosphorusPhosphorus +87.5%
Contains less SodiumSodium -28.6%
Contains more ManganeseManganese +158.6%
Contains more CalciumCalcium +112.5%
~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% 1% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 0%
Quinoa
Quinoa
2
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 +293.5%
Contains more Vitamin B2Vitamin B2 +163.6%
Contains more Vitamin B3Vitamin B3 +1045.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +212.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +102.4%
Contains more Vitamin EVitamin E +1160%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Millet raw Quinoa DV% diff.
Copper 0.75mg 0.192mg 62%
Manganese 1.632mg 0.631mg 44%
Vitamin B3 4.72mg 0.412mg 27%
Vitamin B1 0.421mg 0.107mg 26%
Fiber 8.5g 2.8g 23%
Vitamin B6 0.384mg 0.123mg 20%
Phosphorus 285mg 152mg 19%
Iron 3.01mg 1.49mg 19%
Vitamin B5 0.848mg 17%
Carbs 72.85g 21.3g 17%
Vitamin B2 0.29mg 0.11mg 14%
Protein 11.02g 4.4g 13%
Calories 378kcal 120kcal 13%
Magnesium 114mg 64mg 12%
Folate 85µg 42µg 11%
Starch 17.63g 7%
Polyunsaturated fat 2.134g 1.078g 7%
Zinc 1.68mg 1.09mg 5%
Fats 4.22g 1.92g 4%
Choline 23mg 4%
Vitamin E 0.05mg 0.63mg 4%
Saturated fat 0.723g 0.231g 2%
Calcium 8mg 17mg 1%
Potassium 195mg 172mg 1%
Vitamin K 0.9µg 0µg 1%
Monounsaturated fat 0.773g 0.528g 1%
Net carbs 64.35g 18.5g N/A
Sugar 0.87g N/A
Sodium 5mg 7mg 0%
Selenium 2.7µg 2.8µg 0%
Tryptophan 0.119mg 0.052mg 0%
Threonine 0.353mg 0.131mg 0%
Isoleucine 0.465mg 0.157mg 0%
Leucine 1.4mg 0.261mg 0%
Lysine 0.212mg 0.239mg 0%
Methionine 0.221mg 0.096mg 0%
Phenylalanine 0.58mg 0.185mg 0%
Valine 0.578mg 0.185mg 0%
Histidine 0.236mg 0.127mg 0%
Omega-3 - DHA 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 4% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 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 +150.5%
Contains more FatsFats +119.8%
Contains more CarbsCarbs +242%
Contains more OtherOther +320.8%
Contains more WaterWater +726%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 21% 59%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.773 g
Polyunsaturated fat: Poly. Fat 2.134 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 +46.4%
Contains more Poly. FatPolyunsaturated fat +98%
Contains less Sat. FatSaturated fat -68%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.