Quinoa, cooked vs Millet flour

Quinoa, cookedMillet flour
Same weightSame caloriesOne serving

In short

One serving each: 222 calories in quinoa, cooked (1 cup, 185 g), 455 calories in millet flour (1 cup, 119 g). Both get most of their calories from carbohydrate.

More in quinoa, cooked: riboflavin (2.3×), folate and vitamin E (8.9×). More in millet flour: selenium (7.5×), niacin (9.4×), copper, thiamin (2.5×) and 7 more. Everything else is within 4% of a day's needs.

Calories, and where they come from

Quinoa, cooked222 cal

1 cup (185 g) · 8.1 g protein · 39.4 g carbs (1.6 g sugars) · 3.6 g fat

Millet flour455 cal

1 cup (119 g) · 12.8 g protein · 89.4 g carbs (2 g sugars) · 5.1 g fat

Share of the calories fromproteincarbsfat

Where they differ

Bar length is the share of a day's needs (FDA Daily Value) in one serving of each. Every row uses the same scale, so a short difference in length is a small difference. Color says which food, never which is better.

0%37.5%75%
  • Selenium5.2 µg · 38.9 µg
    9%71%
  • Niacin (B3)0.76 mg · 7.2 mg
    5%45%
  • Copper0.36 mg · 0.64 mg
    39%71%
  • Thiamin (B1)0.2 mg · 0.49 mg
    16%41%
  • Carbohydrates39.4 g · 89.4 g
    14%33%
  • Vitamin B60.23 mg · 0.44 mg
    13%26%
  • Iron2.8 mg · 4.7 mg
    15%26%
  • Zinc2 mg · 3.1 mg
    18%28%
  • Protein8.1 g · 12.8 g
    16%26%
  • Riboflavin (B2)0.2 mg · 0.087 mg
    16%7%
  • Folate77.7 µg · 50 µg
    19%12%
  • Vitamin E1.2 mg · 0.13 mg
    8%1%
  • Magnesium118 mg · 142 mg
    28%34%
  • Phosphorus281 mg · 339 mg
    22%27%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in one serving of each.

  • Total fat3.6 g · 5.1 g5%·6%
  • Saturated fatlimit0.43 g · 0.64 g2%·3%
  • Fiber5.2 g · 4.2 g19%·15%
  • Sodiumlimit12.9 mg · 4.8 mg1%·<1%
  • Potassium318 mg · 267 mg7%·6%
  • Calcium31.4 mg · 16.7 mg2%·1%
  • Manganese1.2 mg · 1.2 mg51%·52%
  • Vitamin C0 mg · 0 mg0%·0%
  • Vitamin K0 µg · 0.95 µg0%·1%

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.

vs
Compare Quinoa, cooked withQuinoa flourUncooked quinoaAncient Harvest corn and quinoa pasta, cooked
Quinoa, cooked vs Millet flour: nutrition compared | MyFoodAnalysis