Millet vs Quinoa: Which Is Better?

Millet 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 and quinoa and help you learn more about their similarities and differences.

Millet

Millet (Panicum miliaceum) 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 has a mild and nutty flavor and can be used in a variety of ways. It can be cooked and eaten as a side dish, added to soups and stews, or ground into flour and used in baking. It can also be used as a replacement for other grains in recipes. It is often used in traditional African and Asian dishes and an important food source for people in these regions.

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

It also contains a good amount of Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

Quinoa

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 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 vs quinoa.

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

Millet vs Quinoa Calories

Most calories in grains come from carbs.

Comparing quinoa vs millet for weight loss, quinoa is slightly lower in calories, with 368 calories per 100 grams, compared to 378 calories per 100 grams of millet.

However, both millet 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 vs Quinoa Protein

Grains and most grain products, including millet 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 22% more protein than millet.

Quinoa has 14.1 grams of protein per 100 grams, while millet has 11 grams of protein per 100 grams.

Millet 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 and quinoa.

The total amount of carbohydrates is around 12% higher in millet than in quinoa. It has 72.8 grams per 100 grams, compared to 64.2 grams in quinoa.

There’s less sugar in millet than in quinoa, 100% precisely.

That said, 100 grams of millet contains 0 grams of sugar, while the same amount of quinoa contains 1.5 grams.

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

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

With 8.5 grams of fiber per 100 grams, millet is a better source of fiber than quinoa which millet offers 7 grams per 100 gram portion.

Millet vs Quinoa Fats

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

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

Total fat in millet and quinoa:

• Millet: 4.2 grams per 100 grams
• Quinoa: 6.1 per 100 grams

Speaking of saturated fats, millet and quinoa contain the same amount of saturated fats, 0.7 grams per 100 grams.

Millet vs Quinoa Vitamins Content

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

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

Millet 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 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 and quinoa contain side by side, so you can easily compare them.

Millet 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 and quinoa comparison focuses on their mineral content.

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

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

Millet and quinoa contain the same amount of fluoride, and sodium.

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

The Final Word

This article highlighted the similarities and differences between millet 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.