Millet vs. Quinoa — In-Depth Nutrition Comparison
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How are millet and quinoa different?
- Millet is higher in vitamin B3; however, quinoa is richer in manganese, iron, phosphorus, fiber, and folate.
- Daily need coverage for manganese for quinoa is 16% higher.
- Millet contains 3 times more vitamin B3 than quinoa. While millet contains 1.33mg of vitamin B3, quinoa contains only 0.412mg.
- Quinoa has a lower glycemic index (53) than millet (71).
Millet, cooked and Quinoa, cooked are the varieties 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 less SodiumSodium | -71.4% |
| Contains more MagnesiumMagnesium | +45.5% |
| Contains more CalciumCalcium | +466.7% |
| Contains more PotassiumPotassium | +177.4% |
| Contains more IronIron | +136.5% |
| Contains more CopperCopper | +19.3% |
| Contains more ZincZinc | +19.8% |
| Contains more PhosphorusPhosphorus | +52% |
| Contains more ManganeseManganese | +132% |
| Contains more SeleniumSelenium | +211.1% |
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 B3Vitamin B3 | +222.8% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin EVitamin E | +3050% |
| Contains more Vitamin B2Vitamin B2 | +34.1% |
| Contains more Vitamin B6Vitamin B6 | +13.9% |
| Contains more FolateFolate | +121.1% |
| Contains more CholineCholine | +105.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.272mg | 0.631mg | 16% |
| Iron | 0.63mg | 1.49mg | 11% |
| Starch | 17.63g | 7% | |
| Phosphorus | 100mg | 152mg | 7% |
| Vitamin B3 | 1.33mg | 0.412mg | 6% |
| Folate | 19µg | 42µg | 6% |
| Fiber | 1.3g | 2.8g | 6% |
| Magnesium | 44mg | 64mg | 5% |
| Polyunsaturated fat | 0.508g | 1.078g | 4% |
| Vitamin E | 0.02mg | 0.63mg | 4% |
| Vitamin B5 | 0.171mg | 3% | |
| Selenium | 0.9µg | 2.8µg | 3% |
| Copper | 0.161mg | 0.192mg | 3% |
| Potassium | 62mg | 172mg | 3% |
| Zinc | 0.91mg | 1.09mg | 2% |
| Choline | 11.2mg | 23mg | 2% |
| Protein | 3.51g | 4.4g | 2% |
| Vitamin B2 | 0.082mg | 0.11mg | 2% |
| Vitamin B6 | 0.108mg | 0.123mg | 1% |
| Monounsaturated fat | 0.184g | 0.528g | 1% |
| Calcium | 3mg | 17mg | 1% |
| Carbs | 23.67g | 21.3g | 1% |
| Fats | 1g | 1.92g | 1% |
| Calories | 119kcal | 120kcal | 0% |
| Net carbs | 22.37g | 18.5g | N/A |
| Sugar | 0.13g | 0.87g | N/A |
| Sodium | 2mg | 7mg | 0% |
| Vitamin B1 | 0.106mg | 0.107mg | 0% |
| Vitamin K | 0.3µg | 0µg | 0% |
| Saturated fat | 0.172g | 0.231g | 0% |
| Tryptophan | 0.038mg | 0.052mg | 0% |
| Threonine | 0.113mg | 0.131mg | 0% |
| Isoleucine | 0.148mg | 0.157mg | 0% |
| Leucine | 0.446mg | 0.261mg | 0% |
| Lysine | 0.067mg | 0.239mg | 0% |
| Methionine | 0.07mg | 0.096mg | 0% |
| Phenylalanine | 0.185mg | 0.185mg | 0% |
| Valine | 0.184mg | 0.185mg | 0% |
| Histidine | 0.075mg | 0.127mg | 0% |
| Omega-3 - DHA | 0g | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +25.4% |
| Contains more FatsFats | +92% |
| Contains more OtherOther | +87.8% |
~equal in
Carbs
~21.3g
~equal in
Water
~71.61g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -25.5% |
| Contains more Mono. FatMonounsaturated fat | +187% |
| Contains more Poly. FatPolyunsaturated fat | +112.2% |
