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  6. Millet vs. Quinoa

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 from 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.

Millet, cooked and Quinoa, cooked are the varieties used in this article.

Infographic

Millet 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
Millet
1
:
9
Quinoa
Quinoa
Contains less Sodium -71.4%
Contains more Calcium +466.7%
Contains more Iron +136.5%
Contains more Magnesium +45.5%
Contains more Phosphorus +52%
Contains more Potassium +177.4%
Contains more Zinc +19.8%
Contains more Copper +19.3%
Contains more Manganese +132%
Contains more Selenium +211.1%
Millet
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 24% 32% 43% 6% 1% 25% 54% 36% 5%
Quinoa
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 56% 46% 66% 16% 1% 30% 64% 83% 16%
Contains less Sodium -71.4%
Contains more Calcium +466.7%
Contains more Iron +136.5%
Contains more Magnesium +45.5%
Contains more Phosphorus +52%
Contains more Potassium +177.4%
Contains more Zinc +19.8%
Contains more Copper +19.3%
Contains more Manganese +132%
Contains more Selenium +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.
Millet
Millet
3
:
6
Quinoa
Quinoa
Contains more Vitamin B3 +222.8%
Contains more Vitamin K +∞%
Contains more Vitamin A +66.7%
Contains more Vitamin E +3050%
Contains more Vitamin B2 +34.1%
Contains more Vitamin B6 +13.9%
Contains more Folate +121.1%
Equal in Vitamin B1 - 0.107
Millet
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 27% 19% 25% 11% 25% 15% 0% 1%
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 B3 +222.8%
Contains more Vitamin K +∞%
Contains more Vitamin A +66.7%
Contains more Vitamin E +3050%
Contains more Vitamin B2 +34.1%
Contains more Vitamin B6 +13.9%
Contains more Folate +121.1%
Equal in Vitamin B1 - 0.107

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Millet
Millet
1
:
4
Quinoa
Quinoa
Contains more Carbs +11.1%
Contains more Protein +25.4%
Contains more Fats +92%
Contains more Other +87.8%
Equal in Carbs - 21.3
Equal in Water - 71.61
Millet
4% 24% 71%
Protein: 3.51 g
Fats: 1 g
Carbs: 23.67 g
Water: 71.41 g
Other: 0.41 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 Carbs +11.1%
Contains more Protein +25.4%
Contains more Fats +92%
Contains more Other +87.8%
Equal in Carbs - 21.3
Equal in Water - 71.61

Fat Type Comparison

Fat type breakdown side-by-side comparison
Millet
Millet
1
:
2
Quinoa
Quinoa
Contains less Saturated Fat -25.5%
Contains more Monounsaturated Fat +187%
Contains more Polyunsaturated fat +112.2%
Millet
20% 21% 59%
Saturated Fat: 0.172 g
Monounsaturated Fat: 0.184 g
Polyunsaturated fat: 0.508 g
Quinoa
13% 29% 59%
Saturated Fat: 0.231 g
Monounsaturated Fat: 0.528 g
Polyunsaturated fat: 1.078 g
Contains less Saturated Fat -25.5%
Contains more Monounsaturated Fat +187%
Contains more Polyunsaturated fat +112.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Millet Quinoa
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Millet Quinoa Opinion
Net carbs 22.37g 18.5g Millet
Protein 3.51g 4.4g Quinoa
Fats 1g 1.92g Quinoa
Carbs 23.67g 21.3g Millet
Calories 119kcal 120kcal Quinoa
Starch 17.63g Quinoa
Sugar 0.13g 0.87g Millet
Fiber 1.3g 2.8g Quinoa
Calcium 3mg 17mg Quinoa
Iron 0.63mg 1.49mg Quinoa
Magnesium 44mg 64mg Quinoa
Phosphorus 100mg 152mg Quinoa
Potassium 62mg 172mg Quinoa
Sodium 2mg 7mg Millet
Zinc 0.91mg 1.09mg Quinoa
Copper 0.161mg 0.192mg Quinoa
Manganese 0.272mg 0.631mg Quinoa
Selenium 0.9µg 2.8µg Quinoa
Vitamin A 3IU 5IU Quinoa
Vitamin E 0.02mg 0.63mg Quinoa
Vitamin B1 0.106mg 0.107mg Quinoa
Vitamin B2 0.082mg 0.11mg Quinoa
Vitamin B3 1.33mg 0.412mg Millet
Vitamin B5 0.171mg Millet
Vitamin B6 0.108mg 0.123mg Quinoa
Folate 19µg 42µg Quinoa
Vitamin K 0.3µg 0µg Millet
Tryptophan 0.038mg 0.052mg Quinoa
Threonine 0.113mg 0.131mg Quinoa
Isoleucine 0.148mg 0.157mg Quinoa
Leucine 0.446mg 0.261mg Millet
Lysine 0.067mg 0.239mg Quinoa
Methionine 0.07mg 0.096mg Quinoa
Phenylalanine 0.185mg 0.185mg
Valine 0.184mg 0.185mg Quinoa
Histidine 0.075mg 0.127mg Quinoa
Saturated Fat 0.172g 0.231g Millet
Omega-3 - DHA 0g 0.015g Quinoa
Monounsaturated Fat 0.184g 0.528g Quinoa
Polyunsaturated fat 0.508g 1.078g Quinoa

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet 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
10%
Millet
11%
Quinoa
Minerals Daily Need Coverage Score
22%
Millet
38%
Quinoa

Comparison summary

Which food is lower in glycemic index?
Quinoa
Quinoa is lower in glycemic index (difference - 18)
Which food is cheaper?
Quinoa
Quinoa is cheaper (difference - $0.6)
Which food is richer in minerals?
Quinoa
Quinoa is relatively richer in minerals
Which food is lower in Sugar?
Millet
Millet is lower in Sugar (difference - 0.74g)
Which food contains less Sodium?
Millet
Millet contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Millet
Millet is lower in Saturated Fat (difference - 0.059g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168871/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.