Nutritional Comparison: Quinoa, cooked vs Millet, cooked

Millet and quinoa are whole grains, meaning that they contain the entire grain kernel -- the bran, endosperm and germ. Technically, quinoa, which is related to beets, spinach and chard, classifies as a pseudo-grain because it's used like a grain and has a similar nutritional profile. Whole grains have health benefits over refined grains, which contain fewer nutrients as well as less fiber. Millet and quinoa differ in several ways.

Uses
Millet is more often used as bird seed than as food for people in the United States. In India, China, South America, Russia and the Himalayas, however, millet is a common grain staple. Most quinoa consumed in the United States comes from the Andes, where it's a staple food for many people. Millet comes in several forms, including pearl, proso, fingertail and finger millet. Different cultures use millet, the world’s sixth most important grain, according to the Whole Grain Council, to make bread, porridge and beer. Quinoa, which comes in more than 120 varieties, is eaten as a side dish or used in cereals, crackers and granola.

Cooked Appearance

As quinoa cooks, the germ of the kernel forms a little spiral that lets you know when it's done. Millet has a slightly nutty flavor after cooking while quinoa has a light, chewy texture. Both millet and quinoa benefit from toasting lightly in a dry saucepan before cooking. Because they're both small grains, they cook quickly.

Nutrition

Quinoa contains all the essential amino acids, making it a complete protein, which is a rarity among grains. Quinoa contains more protein overall than most grains, with a protein percentage ranging from 7 percent to 22 percent, according to the website for Vegetarians in Paradise. Most grains, including millet, lack the essential amino acid lysine and have a lower overall protein content. Both quinoa and millet are gluten-free, making them ideal for people who have celiac disease or gluten intolerance.

Nutritional Comparison of Quinoa vs Millet               
(Source: skipthepie)

Quinoa, cooked vs Millet, cooked
Nutrition Facts Serving Size: 100g or 3.5oz Amount Per Serving Calories  120 Calories from Fat 17 % Daily Value* Total Fat  2g 3% Saturated Fat 0g ~ Trans Fat 0g Cholesterol  0mg 0% Sodium  7mg 0% Total Carbohydrate  21g 7% Dietary Fiber 3g 11% Sugars 0g Protein  4g Vitamin A 0% · Vitamin C 0% Calcium 2% · Iron 8% *Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.	Nutrition Facts Serving Size: 100g or 3.5oz Amount Per Serving Calories  119 Calories from Fat 8 % Daily Value* Total Fat  1g 2% Saturated Fat 0g 1% Trans Fat 0g Cholesterol  0mg 0% Sodium  2mg 0% Total Carbohydrate  24g 8% Dietary Fiber 1g 5% Sugars 0g Protein  4g Vitamin A 0% · Vitamin C 0% Calcium 0% · Iron 4% *Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending  on your calorie needs.
Quinoa, cooked vs Millet, cooked
Calories Serving Size: 100g or 3.5oz kcal* kjoules* RDI% Total Calories 120 kcal 502 kJ 6% from Carbs 85.2 kcal 356.48 kJ from Fat 17.3 kcal 72.3 kJ from Protein 17.6 kcal 73.64 kJ from Alcohol 0 kcal 0 kJ *The unit "kcal" or kilocalories are what most American's think of as 1 Calorie. Other countries use the unit kilojoule (kJ) to measure Food Energy. 1 kcal is equal to 4.184 kilojoules.	Calories Serving Size: 100g or 3.5oz kcal* kjoules* RDI% Total Calories 119 kcal 498 kJ 6% from Carbs 97.5 kcal 408.03 kJ from Fat 8.4 kcal 35.02 kJ from Protein 13.6 kcal 56.83 kJ from Alcohol 0 kcal 0 kJ *The unit "kcal" or kilocalories are what most American's think of as 1 Calorie. Other countries use the unit kilojoule (kJ) to measure Food Energy. 1 kcal is equal to 4.184 kilojoules.
Vitamin Comparison
Quinoa, cooked vs Millet, cooked
Vitamin Content Serving Size: 100g or 3.5oz Amount RDI% Vitamin A 5 IU 0% Vitamin B6 0.123 mg 6% Vitamin B12 0 mcg 0% Vitamin B12, Added ~ Vitamin C 0 mg 0% Vitamin D ~ Vitamin D2 ~ Vitamin D3 ~ Vitamin D (D2 + D3) ~ Vitamin E (Alpha-tocopherol) 0.63 mg 3% Vitamin E, Added ~ Vitamin K ~ Thiamin 0.107 mg 7% Riboflavin 0.11 mg 6% Niacin 0.412 mg 2% Pantothenic Acid ~ Folate 42 mcg 10% Folate, Food 42 mcg 10% Folate, DFE 42 mcg DFE 10% Choline ~ Betaine ~ *Daily Value not established for starred items.  ~Data not available for tilde (~) items.	Vitamin Content Serving Size: 100g or 3.5oz Amount RDI% Vitamin A 3 IU 0% Vitamin B6 0.108 mg 5% Vitamin B12 0 mcg 0% Vitamin B12, Added 0 mcg 0% Vitamin C 0 mg 0% Vitamin D 0 IU 0% Vitamin D2 ~ Vitamin D3 ~ Vitamin D (D2 + D3) 0 mcg 0% Vitamin E (Alpha-tocopherol) 0.02 mg 0% Vitamin E, Added 0 mg 0% Vitamin K 0.3 mcg 0% Thiamin 0.106 mg 7% Riboflavin 0.082 mg 5% Niacin 1.33 mg 7% Pantothenic Acid 0.171 mg 2% Folate 19 mcg 5% Folate, Food 19 mcg 5% Folate, DFE 19 mcg DFE 5% Choline 11.2 mg ~ Betaine ~ *Daily Value not established for starred items.  ~Data not available for tilde (~) items.
Minerals Compared
Quinoa, cooked vs Millet, cooked
Mineral Content Serving Size: 100g or 3.5oz Amount RDI% Calcium 17 mg 2% Iron 1.49 mg 8% Magnesium 64 mg 16% Phosphorus 152 mg 15% Potassium 172 mg 4% Sodium 7 mg 0% Zinc 1.09 mg 7% Copper 0.192 mg 10% Manganese 0.631 mg 32% Selenium 2.8 mcg 4% Fluoride ~ *Daily Value not established for starred items.  ~Data not available for tilde (~) items.	Mineral Content Serving Size: 100g or 3.5oz Amount RDI% Calcium 3 mg 0% Iron 0.63 mg 4% Magnesium 44 mg 11% Phosphorus 100 mg 10% Potassium 62 mg 1% Sodium 2 mg 0% Zinc 0.91 mg 6% Copper 0.161 mg 8% Manganese 0.272 mg 14% Selenium 0.9 mcg 1% Fluoride ~ *Daily Value not established for starred items.  ~Data not available for tilde (~) items.
Protein and Amino Acids Comparison
Quinoa, cooked vs Millet, cooked
Protein & Aminos Serving Size: 100g or 3.5oz Amount RDI%* Protein 4.4g 9% Essential Aminos Histidine 0.127 g 18% Isoleucine 0.157 g 11% Leucine 0.261 g 10% Lysine 0.239 g 11% Methionine 0.096 g Phenylalanine 0.185 g Threonine 0.131 g 12% Tryptophan 0.052 g 19% Valine 0.185 g 10% Non-essential Aminos Arginine 0.34 g Alanine 0.183 g Aspartate 0.353 g Cystine 0.063 g Glutamate 0.58 g Glycine 0.216 g Hydroxyproline ~  Proline 0.24 g Serine 0.176 g Tyrosine 0.083 g Methionine + Cystine† 0.159 g 15 Phenylalanine + Tyrosine† 0.268 g 26 * Amino acid RDI's are based on the World Health Organization's recommended daily intake for an adult human weighing 70 kg (154.3 pounds). "Protein and amino acid requirements in human nutrition". WHO Press, page 150.  † The World Health Organization provides a single recommended daily intake for the combinations of Methionine and Cysteine and the combination of Phenylalanine and Tyrosine.  ~Data not available for tilde (~) items.	Protein & Aminos Serving Size: 100g or 3.5oz Amount RDI%* Protein 3.51g 7% Essential Aminos Histidine 0.075 g 11% Isoleucine 0.148 g 11% Leucine 0.446 g 16% Lysine 0.067 g 3% Methionine 0.07 g Phenylalanine 0.185 g Threonine 0.113 g 11% Tryptophan 0.038 g 14% Valine 0.184 g 10% Non-essential Aminos Arginine 0.122 g Alanine 0.314 g Aspartate 0.231 g Cystine 0.067 g Glutamate 0.763 g Glycine 0.092 g Hydroxyproline ~  Proline 0.279 g Serine 0.205 g Tyrosine 0.108 g Methionine + Cystine† 0.137 g 13 Phenylalanine + Tyrosine† 0.293 g 28 * Amino acid RDI's are based on the World Health Organization's recommended daily intake for an adult human weighing 70 kg (154.3 pounds). "Protein and amino acid requirements in human nutrition". WHO Press, page 150.  † The World Health Organization provides a single recommended daily intake for the combinations of Methionine and Cysteine and the combination of Phenylalanine and Tyrosine.  ~Data not available for tilde (~) items.
Carbohydrates Compared
Quinoa, cooked vs Millet, cooked
Carbohydrates Serving Size: 100g or 3.5oz Amount RDI% Total Carbohydrates 21.3g 7% Dietary Fiber 2.8g 11% Starch 17.63g Sugars ~ Sucrose ~ Glucose ~ Fructose ~ Lactose ~ Maltose ~ Galactose ~ ~Data not available for tilde (~) items.	Carbohydrates Serving Size: 100g or 3.5oz Amount RDI% Total Carbohydrates 23.67g 8% Dietary Fiber 1.3g 5% Starch ~ Sugars 0.13g Sucrose ~ Glucose ~ Fructose ~ Lactose ~ Maltose ~ Galactose ~ ~Data not available for tilde (~) items.