Quinoa, cooked vs Millet flour
In short
For the same 100 calories you eat 83 g of quinoa, cooked or 26 g of millet flour. Both get most of their calories from carbohydrate.
More in quinoa, cooked: manganese (2×), folate (3.2×), riboflavin (4.8×), magnesium and 2 more. More in millet flour: selenium (3.7×) and niacin (4.6×). Everything else is within 4% of a day's needs.
Calories, and where they come from
83.3 g · 3.7 g protein · 17.8 g carbs (0.72 g sugars) · 1.6 g fat
26.2 g · 2.8 g protein · 19.7 g carbs (0.43 g sugars) · 1.1 g fat
Share of the calories fromproteincarbsfat
Where they differ
Each dot is the share of a day's needs (FDA Daily Value) in 100 calories of each. Every row uses the same scale, so a short gap is a small difference. Color says which food, never which is better.
- Manganese23% vs 11%
0.53 mg vs 0.26 mg
- Selenium4% vs 16%
2.3 µg vs 8.6 µg
- Niacin (B3)2% vs 10%
0.34 mg vs 1.6 mg
- Folate9% vs 3%
35 µg vs 11 µg
- Riboflavin (B2)7% vs 1%
0.092 mg vs 0.019 mg
- Magnesium13% vs 7%
53.3 mg vs 31.2 mg
- Fiber8% vs 3%
2.3 g vs 0.92 g
- Phosphorus10% vs 6%
127 mg vs 74.6 mg
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein3.7 g · 2.8 g7%·6%
- Total fat1.6 g · 1.1 g2%·1%
- Saturated fatlimit0.19 g · 0.14 g1%·1%
- Carbohydrates17.8 g · 19.7 g6%·7%
- Sodiumlimit5.8 mg · 1 mg<1%·<1%
- Potassium143 mg · 58.6 mg3%·1%
- Calcium14.2 mg · 3.7 mg1%·<1%
- Iron1.2 mg · 1 mg7%·6%
- Zinc0.91 mg · 0.69 mg8%·6%
- Copper0.16 mg · 0.14 mg18%·16%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin E0.53 mg · 0.029 mg4%·<1%
- Vitamin K0 µg · 0.21 µg0%·<1%
- Thiamin (B1)0.089 mg · 0.11 mg7%·9%
- Vitamin B60.1 mg · 0.097 mg6%·6%
Reported for only one of the two, so not compared: cholesterol, vitamin A, vitamin D, pantothenic acid (B5), vitamin B12, choline.
From USDA FoodData Central: Quinoa, cooked (SR Legacy 168917), Millet flour (SR Legacy 172023). Daily Values are the FDA's for adults and children 4 years and older. Missing values are never shown as zero. For exploring the data, not dietary advice.