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.
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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 | +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.
| 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% |
| Contains more Vitamin B3Vitamin B3 | +222.8% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.631mg | 0.272mg | 16% |
| Iron | 1.49mg | 0.63mg | 11% |
| Starch | 17.63g | 7% | |
| Phosphorus | 152mg | 100mg | 7% |
| Vitamin B3 | 0.412mg | 1.33mg | 6% |
| Folate | 42µg | 19µg | 6% |
| Fiber | 2.8g | 1.3g | 6% |
| Magnesium | 64mg | 44mg | 5% |
| Polyunsaturated fat | 1.078g | 0.508g | 4% |
| Vitamin E | 0.63mg | 0.02mg | 4% |
| Vitamin B5 | 0.171mg | 3% | |
| Selenium | 2.8µg | 0.9µg | 3% |
| Copper | 0.192mg | 0.161mg | 3% |
| Potassium | 172mg | 62mg | 3% |
| Zinc | 1.09mg | 0.91mg | 2% |
| Choline | 23mg | 11.2mg | 2% |
| Protein | 4.4g | 3.51g | 2% |
| Vitamin B2 | 0.11mg | 0.082mg | 2% |
| Vitamin B6 | 0.123mg | 0.108mg | 1% |
| Monounsaturated fat | 0.528g | 0.184g | 1% |
| Calcium | 17mg | 3mg | 1% |
| Carbs | 21.3g | 23.67g | 1% |
| Fats | 1.92g | 1g | 1% |
| Calories | 120kcal | 119kcal | 0% |
| 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
| 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
| Contains more Mono. FatMonounsaturated fat | +187% |
| Contains more Poly. FatPolyunsaturated fat | +112.2% |
| Contains less Sat. FatSaturated fat | -25.5% |
