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Millet flour vs Quinoa: Difference, Benefits, More

This article explains the key similarities and differences between millet flour and quinoa, foods from the grains food group. Read on to learn more about the millet flour vs quinoa comparison.
Catherine Toledo, Journalist

Written by Catherine Toledo, Journalist. Updated on February 4, 2023.

Millet flour and quinoa belong to the grains food group, one of the staple food groups for people on a plant-based diet.

Grains and grain products are an affordable source of carbohydrates, as well as essential vitamins and minerals, including B vitamins (such as thiamin, riboflavin, and niacin), iron, and zinc, minerals that are usually harder to get on a plant-based diet.

They also provide a small amount of protein and healthy fats.

However, it is important to note that whole grains are generally a better source of these nutrients than refined grains.

This article will thoroughly compare millet flour and quinoa and help you learn more about their similarities and differences.

Millet flour

Millet flour (Panicum miliaceum) is made from ground millet, which is an ancient grain that is grown in many parts of the world, including Africa, Asia, and Europe.

It is a good source of carbohydrates, dietary fibers, and small amounts of vitamins and minerals like magnesium, phosphorus, and B vitamins. It is also gluten-free and easy to digest, making it a great option for people with gluten sensitivities or celiac disease.

Millet flour is commonly used in baking and is a good alternative to wheat flour for gluten-free or alternative baking. It is also used in traditional African and Asian dishes.

Millet flour is considered a functional food, as it has been shown to positively impact health when consumed regularly as part of a balanced diet. It is also a sustainable crop, as it is drought-tolerant and can be grown in poor soil conditions.

Millet flour is an excellent source of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), and Vitamin B5 (Pantothenic acid).

It also contains a good amount of Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin B2 (Riboflavin).


Quinoa (Chenopodium quinoa) is a grain-like crop grown for its edible seeds.

It is a good source of complete protein, providing all essential amino acids, and also rich in dietary fibers, vitamins, and minerals like magnesium, phosphorus, manganese, and zinc.

Quinoa also contains antioxidants, flavonoids, and anti-inflammatory compounds, which have been linked to various health benefits, including improved blood sugar control, cardiovascular health, and weight management.

It is a versatile ingredient that can be cooked and eaten as a side dish, added to soups and stews, or ground into flour to make breads, pancakes, and other baked goods.

Quinoa is an excellent source of Vitamin B1 (Thiamine), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

It also contains a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin E.

Millet flour vs Quinoa Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing millet flour vs quinoa.

This comparison will start by comparing the caloric value of millet flour and quinoa and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Millet flourQuinoa
Energy382 kcal368 kcal
Carbs75.1 g64.2 g
Sugar1.66 g1.45 g
Fiber3.5 g7 g
Protein10.8 g14.1 g
Fat4.25 g6.07 g
Saturated Fat0.536 g0.706 g

Millet flour vs Quinoa Calories

Most calories in grains come from carbs.

Comparing quinoa vs millet flour for weight loss, quinoa is slightly lower in calories, with 368 calories per 100 grams, compared to 382 calories per 100 grams of millet flour.

However, both millet flour and quinoa can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Millet flour vs Quinoa Protein

Grains and most grain products, including millet flour and quinoa, are important sources of plant-based protein.

However, it should be noted that most grains, with the exception of quinoa and buckwheat, for example, are low in lysine and methionine.

That said, you can combine grains with legumes to get a complete protein.

Quinoa offers around 23% more protein than millet flour.

Quinoa has 14.1 grams of protein per 100 grams, while millet flour has 10.8 grams of protein per 100 grams.

Millet flour vs Quinoa Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in millet flour and quinoa.

The total amount of carbohydrates is around 15% higher in millet flour than in quinoa. It has 75.1 grams per 100 grams, compared to 64.2 grams in quinoa.

There’s less sugar in quinoa than in millet flour, 12% precisely.

That said, 100 grams of quinoa contains 1.5 grams of sugar, while the same amount of millet flour contains 1.7 grams.

Lastly, let’s take a look at the dietary fiber in millet flour and quinoa.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 7 grams of fiber per 100 grams, quinoa is a better source of fiber than millet flour which offers 3.5 grams per 100 gram portion.

Millet flour vs Quinoa Fats

Like most other grains, millet flour and quinoa are low in fat.

Fats in millet flour and quinoa are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in millet flour and quinoa:

  • Millet flour: 4.3 grams per 100 grams
  • Quinoa: 6.1 per 100 grams

Speaking of saturated fats, millet flour is 29% lower in saturated fats.

Millet flour and quinoa contain 0.5 grams and 0.7 grams of saturated fat per 100 grams, respectively.

Millet flour vs Quinoa Vitamins Content

This section will discuss the vitamin content of millet flour and quinoa.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Millet flour has a higher amount of vitamin A, vitamin B2 (Riboflavin), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin E.

However, quinoa has a higher amount of vitamin B1 (Thiamine), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), and vitamin K.

Millet flour and quinoa contain the same amount of vitamin C, vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins millet flour and quinoa contain side by side, so you can easily compare them.

Millet flourQuinoa
Vitamin A9 IU14 IU
Vitamin C00
Vitamin D00
Vitamin B1 (Thiamine)0.413 mg0.36 mg
Vitamin B2 (Riboflavin)0.073 mg0.318 mg
Vitamin B3 (Niacin)6.02 mg1.52 mg
Vitamin B5 (Pantothenic acid)1.27 mg0.772 mg
Vitamin B6 (Pyroxidine)0.372 mg0.487 mg
Vitamin B9 (Folate)42 µg184 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.11 mg2.44 mg
Vitamin K0.8 µg0

Millet flour vs Quinoa Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc, or iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the millet flour and quinoa comparison focuses on their mineral content.

Millet flour is a better source of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, sodium, and zinc than quinoa.

On the other hand, quinoa is a higher amount of selenium.

Millet flour and quinoa contain the same amount of fluoride.

Check out the table below to learn how millet flour and quinoa compare when it comes to mineral content.

Millet flourQuinoa
Calcium14 mg47 mg
Copper0.535 mg0.59 mg
Iron3.94 mg4.57 mg
Magnesium119 mg197 mg
Manganese1 mg2.03 mg
Phosphorus285 mg457 mg
Potassium224 mg563 mg
Selenium32.7 µg8.5 µg
Sodium4 mg5 mg
Zinc2.63 mg3.1 mg

The Final Word

This article highlighted the similarities and differences between millet flour and quinoa.

Grains, also known as cereal grains, are an important source of nutrition for many people around the world. They are a rich source of carbohydrates, which provide energy for the body.

Whole grains contain important vitamins and minerals, such as B vitamins and iron. Whole grains, in particular, are high in dietary fiber and can help with digestion and weight management.

They may also have other health benefits, such as reducing the risk of heart disease, diabetes, and certain types of cancer.

Grains are also a staple food and an important source of food security in many parts of the world.


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