Quinoa vs Millet: The Healthier Choice

Where is more calories, protein, carbs - what is more healthy?

Quinoa - calories, kcal, weight, nutrition
Quinoa - calories, kcal, weight, nutrition

Millet vs Quinoa: Nutrition Comparison

per 100gQuinoaMillet
Calories368 378
Carbohydrates64.16 g72.85 g
Fat6.07 g4.22 g
Dietary fiber7 g8.5 g
Protein14.12 g11.02 g
Calcium47 mg8 mg
Iron4.57 mg3.01 mg
Magnessium197 mg114 mg
Phosphorus457 mg0.9 mg
Potassium563 mg195 mg
Sodium5 mg5 mg
Zink3.1 mg0.9 mg
Vitaminium B1 (Thiamine)0.36 mg0.421 mg
Vitaminium B2 (riboflavin)0.318 mg0.29 mg
Vitaminium B3 (Niacin)1.52 mg4.72 mg
Vitaminium B9 (Folic acid)184 mg0.085 mg
Vitaminium E2.44 mg0.05 mg

Less Calories in Quinoa

At first glance, you can see that in quinoa is just a little less calories than in millet.

Quinoa has 368 kcal per 100g and millet 378 kcal per 100g so it is pretty easy to calculate that the difference is about 3%.

In quinoa and in millet most calories came from carbs.

See tables below to compare quinoa with millet in details.

Quinoa And Millet Nutrition Difference

  • Calories:
    millet - 3% more than quinoa
  • Carbohydrates:
    millet - 14% more than quinoa
  • Fat:
    quinoa - 44% more than millet
  • Dietary fiber:
    millet - 21% more than quinoa
  • Protein:
    quinoa - 28% more than millet

More protein in quinoa

It is aslo easy to see see that in quinoa is more protein than in millet.

There is 11.02g per 100g of millet and 14.12g per 100g of quinoa so using simple math we can see that difference is about 28%.

Less carbohydrates in quinoa

In quinoa is less carbohydrates than in millet.

There is 72.85g/100g of carbohydrates in millet and 64.16g/100g in quinoa so let me do the math for you again - difference is about 14%.

More fat in quinoa

In quinoa is more fats than in millet.

The tables above show us that there is 4.22g/100g of fats in millet and 6.07g/100g in quinoa. In this case difference is about 44%.


  • Calories368
  • Carbohydrates64.16 g
  • Fat6.07 g
  • Dietary fiber7 g
  • Protein14.12 g
Quinoa calories per:
| ounce | handfull | tablespoon | cup | half cup

Calories source

  • 70% CARBS.
  • 15% PROTEIN
  • 15% FAT


  • Calories378
  • Carbohydrates72.85 g
  • Fat4.22 g
  • Dietary fiber8.5 g
  • Protein11.02 g
Millet calories per:
| ounce | standard serving size | tablespoon | cup | half cup

Calories source

  • 78% CARBS
  • 12% PROTEIN
  • 10% FAT

Vitamins: millet vs quinoa

  • Vitaminium B1 (Thiamine):
    millet - 17% more than quinoa
  • Vitaminium B2 (riboflavin):
    quinoa - 10% more than millet
  • Vitaminium B3 (Niacin):
    millet - 211% more than quinoa
  • Vitaminium B9 (Folic acid):
    quinoa - 216371% more than millet
  • Vitaminium E:
    quinoa - 4780% more than millet

Minerals: quinoa vs millet

  • Calcium:
    quinoa - 488% more than millet
  • Iron:
    quinoa - 52% more than millet
  • Magnessium:
    quinoa - 73% more than millet
  • Phosphorus:
    quinoa - 50678% more than millet
  • Potassium:
    quinoa - 189% more than millet
  • Sodium:
    millet - 0% more than quinoa
  • Zink:
    quinoa - 244% more than millet
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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