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.
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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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
11.02 g
Fats:
4.22 g
Carbs:
72.85 g
Water:
8.67 g
Other:
3.24 g
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
Saturated fat:
Sat. Fat
0.723 g
Monounsaturated fat:
Mono. Fat
0.773 g
Polyunsaturated fat:
Poly. Fat
2.134 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
11%
Minerals Daily Need Coverage Score
86%
38%
Comparison summary
Which food is lower in Saturated fat?
Quinoa is lower in Saturated fat (difference - 0.492g)
Which food is lower in glycemic index?
Quinoa is lower in glycemic index (difference - 18)
Which food is cheaper?
Quinoa is cheaper (difference - $0.6)
Which food is lower in Sugar?
Millet raw is lower in Sugar (difference - 0.87g)
Which food contains less Sodium?
Millet raw contains less Sodium (difference - 2mg)
Which food is richer in minerals?
Millet raw is relatively richer in minerals
Which food is richer in vitamins?
Millet raw is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)