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  6. Quinoa vs. Millet

Quinoa vs. Millet — In-Depth Nutrition Comparison

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How are quinoa and millet different?

  • Quinoa is higher in manganese, iron, phosphorus, fiber, and folate; however, millet is richer in vitamin B3.
  • Daily need coverage for manganese for quinoa is 16% higher.
  • Quinoa contains 32 times more vitamin E than millet. While quinoa contains 0.63mg of vitamin E, millet contains only 0.02mg.
  • Quinoa has a lower glycemic index (53) than millet (71).

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

Infographic

Quinoa vs Millet 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.
Quinoa
Quinoa
9
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%
Millet
Millet
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 0.9% 5.5% 24% 54% 25% 43% 0.26% 35% 4.9%
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%
Contains less SodiumSodium -71.4%

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.
Quinoa
Quinoa
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 13% 27% 25% 7.7% 0% 28% 0% 0% 32%
Millet
Millet
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.4% 27% 19% 25% 10% 25% 0% 0.75% 14%
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 Vitamin B3Vitamin B3 +222.8%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B1 ~0.106mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Quinoa Millet DV% diff.
Manganese 0.631mg 0.272mg 16%
Iron 1.49mg 0.63mg 11%
Starch 17.63g 7%
Phosphorus 152mg 100mg 7%
Fiber 2.8g 1.3g 6%
Vitamin B3 0.412mg 1.33mg 6%
Folate 42µg 19µg 6%
Magnesium 64mg 44mg 5%
Vitamin E 0.63mg 0.02mg 4%
Polyunsaturated fat 1.078g 0.508g 4%
Potassium 172mg 62mg 3%
Copper 0.192mg 0.161mg 3%
Selenium 2.8µg 0.9µg 3%
Vitamin B5 0.171mg 3%
Protein 4.4g 3.51g 2%
Zinc 1.09mg 0.91mg 2%
Vitamin B2 0.11mg 0.082mg 2%
Choline 23mg 11.2mg 2%
Fats 1.92g 1g 1%
Carbs 21.3g 23.67g 1%
Calcium 17mg 3mg 1%
Vitamin B6 0.123mg 0.108mg 1%
Monounsaturated fat 0.528g 0.184g 1%
Calories 120kcal 119kcal 0%
Protein per 100 calories 3.7g 2.9g N/A
Calories per 10 g protein 273kcal 339kcal N/A
Weight per 100 calories 83g 84g N/A
Net carbs 18.5g 22.37g N/A
Sugar 0.87g 0.13g N/A
Sodium 7mg 2mg 0%
Vitamin B1 0.107mg 0.106mg 0%
Vitamin K 0µg 0.3µg 0%
Saturated fat 0.231g 0.172g 0%
Tryptophan 0.052mg 0.038mg 0%
Threonine 0.131mg 0.113mg 0%
Isoleucine 0.157mg 0.148mg 0%
Leucine 0.261mg 0.446mg 0%
Lysine 0.239mg 0.067mg 0%
Methionine 0.096mg 0.07mg 0%
Phenylalanine 0.185mg 0.185mg 0%
Valine 0.185mg 0.184mg 0%
Histidine 0.127mg 0.075mg 0%
Omega-3 - DHA 0.015g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
Quinoa
4
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Millet
Millet
1
4% 24% 71%
Protein: 3.51 g
Fats: 1 g
Carbs: 23.67 g
Water: 71.41 g
Other: 0.41 g
Contains more ProteinProtein +25.4%
Contains more FatsFats +92%
Contains more OtherOther +87.8%
Contains more CarbsCarbs +11.1%
~equal in Water ~71.41g

Fat Type Comparison

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

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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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/nutrients
  2. Millet - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168871/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.