Comparing Nutrients in 100 calories Millet VS Raw Quinoa

Weight per 100 calories

• Millet: 26.5g
• Raw Quinoa: 27g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 100 calories - Millet or Raw Quinoa?

Macros Ratio

	Protein	Fat	Carbs
Millet	12%	10%	78%
Raw Quinoa	15%	15%	70%

Macro Nutrients

	Millet	Raw Quinoa	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	1.7% 1.65g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	1.95% 0.031g	4.4% 0.071g	1.6g per day for Men 19-50 years
Omega 6	3.14% 0.53g	4.76% 0.81g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.3g	13.4% 17.4g	130g per day for Men 19-50 years
Sugars	NA	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	5.9% 2.25g	5% 1.9g	38g per day for Men 19-50 years
Protein	5.2% 2.9g	6.85% 3.84g	56g per day for Men 19-50 years

Vitamins

	Millet	Raw Quinoa	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.03% 0.27μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.3% 0.11mg	8.15% 0.098mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.9% 0.077mg	6.65% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.8% 1.25mg	2.6% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.5% 0.22mg	4.2% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	10% 3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.62% 22.5μg	12.5% 50μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.088% 0.013mg	4.42% 0.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.2% 0.24μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Millet	Raw Quinoa	Recommended Dietary Allowance
Calcium	0.21% 2.1mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	18% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	9.95% 0.8mg	15.5% 1.24mg	8mg per day for Men 19-50 years
Magnesium	7.2% 30mg	12.7% 53.5mg	420mg per day for Men 19-50 years
Manganese	18.8% 0.43mg	24% 0.55mg	2.3mg per day for Men 19-50 years
Molybdenum	17.3% 7.8μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	10.8% 75.4mg	17.7% 124mg	700mg per day for Men 19-50 years
Potassium	1.5% 51.6mg	4.5% 153mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	4.2% 2.3μg	55μg per day for Men 19-50 years
Sodium	0.088% 1.32mg	0.091% 1.36mg	1500mg per day for Men 19-50 years
Zinc	4.04% 0.44mg	7.66% 0.84mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.098% 3.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Millet vs Raw Quinoa:

• Raw Millet has 3 times more Vitamin B3 than Raw Quinoa.
• While Raw Quinoa contains 1.3 times more Vitamin B6, 2.2 times more Vitamin B9 and 50.1 times more Vitamin E than Raw Millet.
• Both Raw Millet and Raw Quinoa have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per 100 kcal.
• Both Raw Millet as well as Raw Quinoa have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Millet vs Raw Quinoa:

• Raw Millet has 1.2 times more Copper than Raw Quinoa.
• While Raw Quinoa contains 6 times more Calcium, 1.6 times more Iron, 1.8 times more Magnesium, 1.3 times more Manganese, 1.6 times more Phosphorus, 3 times more Potassium, 3.2 times more Selenium and 1.9 times more Zinc than Raw Millet.

Comparison of macro-nutrients per 100 calories:

• Raw Quinoa contains 1.5 times more Fat, 2.3 times more Omega 3, 1.5 times more Omega 6 and 1.3 times more Protein than Raw Millet.
• Both Raw Millet and Raw Quinoa have similar amounts of Energy, Carbohydrate and Fiber per 100 kcal.
• Both Raw Millet as well as Raw Quinoa have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.