Uncooked quinoa vs Millet flour

Uncooked quinoaMillet flour
Same weightSame caloriesOne serving

In short

One serving each: 626 calories in uncooked quinoa (1 cup, 170 g), 455 calories in millet flour (1 cup, 119 g). Both get most of their calories from carbohydrate.

More in uncooked quinoa: manganese (2.9×), folate (6.3×), magnesium (2.4×), copper and 13 more. More in millet flour: selenium (2.7×) and niacin (2.8×). Everything else is within 4% of a day's needs.

Calories, and where they come from

Uncooked quinoa626 cal

1 cup (170 g) · 24 g protein · 109 g carbs · 10.3 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%87.5%175%
  • Manganese3.5 mg · 1.2 mg
    150%52%
  • Folate313 µg · 50 µg
    78%12%
  • Magnesium335 mg · 142 mg
    80%34%
  • Selenium14.4 µg · 38.9 µg
    26%71%
  • Copper1 mg · 0.64 mg
    111%71%
  • Phosphorus777 mg · 339 mg
    62%27%
  • Riboflavin (B2)0.54 mg · 0.087 mg
    42%7%
  • Niacin (B3)2.6 mg · 7.2 mg
    16%45%
  • Fiber11.9 g · 4.2 g
    43%15%
  • Vitamin E4.1 mg · 0.13 mg
    28%1%
  • Vitamin B60.83 mg · 0.44 mg
    49%26%
  • Protein24 g · 12.8 g
    48%26%
  • Zinc5.3 mg · 3.1 mg
    48%28%
  • Iron7.8 mg · 4.7 mg
    43%26%
  • Potassium957 mg · 267 mg
    20%6%
  • Thiamin (B1)0.61 mg · 0.49 mg
    51%41%
  • Carbohydrates109 g · 89.4 g
    40%33%
  • Total fat10.3 g · 5.1 g
    13%6%
  • Calcium79.9 mg · 16.7 mg
    6%1%

Show as: bars · dots

Where they are alike

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

  • Saturated fatlimit1.2 g · 0.64 g6%·3%
  • Sodiumlimit8.5 mg · 4.8 mg<1%·<1%
  • Vitamin K0 µg · 0.95 µg0%·1%
  • Pantothenic acid (B5)1.3 mg · 1.5 mg26%·30%

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.

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Uncooked quinoa vs Millet flour: nutrition compared | MyFoodAnalysis