Uncooked quinoa vs Millet flour
In short
For the same 100 calories you eat 27 g of uncooked quinoa or 26 g of millet flour. Both get most of their calories from carbohydrate.
More in uncooked quinoa: manganese (2.1×), folate (4.5×), magnesium, riboflavin (4.5×) and vitamin E. More in millet flour: selenium (3.7×) and niacin (3.8×). Everything else is within 4% of a day's needs.
Calories, and where they come from
27.2 g · 3.8 g protein · 17.4 g carbs · 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.
- Manganese24% vs 11%
0.55 mg vs 0.26 mg
- Selenium4% vs 16%
2.3 µg vs 8.6 µg
- Folate13% vs 3%
50 µg vs 11 µg
- Niacin (B3)3% vs 10%
0.41 mg vs 1.6 mg
- Magnesium13% vs 7%
53.5 mg vs 31.2 mg
- Riboflavin (B2)7% vs 1%
0.086 mg vs 0.019 mg
- Vitamin E4% vs <1%
0.66 mg vs 0.029 mg
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein3.8 g · 2.8 g8%·6%
- Total fat1.6 g · 1.1 g2%·1%
- Saturated fatlimit0.19 g · 0.14 g1%·1%
- Carbohydrates17.4 g · 19.7 g6%·7%
- Fiber1.9 g · 0.92 g7%·3%
- Sodiumlimit1.4 mg · 1 mg<1%·<1%
- Potassium153 mg · 58.6 mg3%·1%
- Calcium12.8 mg · 3.7 mg1%·<1%
- Iron1.2 mg · 1 mg7%·6%
- Phosphorus124 mg · 74.6 mg10%·6%
- Zinc0.84 mg · 0.69 mg8%·6%
- Copper0.16 mg · 0.14 mg18%·16%
- Vitamin K0 µg · 0.21 µg0%·<1%
- Thiamin (B1)0.098 mg · 0.11 mg8%·9%
- Pantothenic acid (B5)0.21 mg · 0.33 mg4%·7%
- Vitamin B60.13 mg · 0.097 mg8%·6%
Reported for only one of the two, so not compared: cholesterol, vitamin A, vitamin C, vitamin D, vitamin B12, choline.
From USDA FoodData Central: Uncooked quinoa (SR Legacy 168874), 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.