Nutrition Facts Comparison Tool

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Nutrition Facts Comparison for:

#1 - Millet cooked
100 grams (100g)

#2 - Millet cooked
1 cup (174g)

#3 - Quinoa cooked
1 cup (185g)

Food Number#1#2#3
Serving Size (Grams)100g174g185g
Macronutrients
Calories119207222
Fat (%DV)1g
(2%)
1.74g
(3%)
3.55g
(5%)
Saturated Fat (%DV)0.172g
(1%)
0.299g
(1%)
0.427g
(2%)
Cholesterol (%DV)0mg
(0%)
0mg
(0%)
0mg
(0%)
Carbs (%DV)23.7g
(8%)
41.2g
(14%)
39.4g
(13%)
Fiber (%DV)1.3g
(5%)
2.3g
(9%)
5.2g
(21%)
Net-Carbs22.4g38.9g34.2g
Sugar0.1g0.2g1.6g
Protein3.5g
(7%)
6.1g
(12%)
8.1g
(16%)
Vitamins
Vitamin A (%DV)3IU
(0%)
5.22IU
(0%)
9.25IU
(0%)
Retinol Equiv.0μg0μg0μg
Retinol0μg0μg0μg
Alpha-Carotene0μg0μg0μg
Beta-Carotene2μg3.48μg5.55μg
Beta-cryptoxanthin0μg0μg0μg
Vitamin B1 (%DV)
Thiamin
0.106mg
(7%)
0.184mg
(12%)
0.198mg
(13%)
Vitamin B2 (%DV)
Riboflavin
0.082mg
(5%)
0.143mg
(8%)
0.204mg
(12%)
Vitamin B3 (%DV)
Niacin
1.33mg
(7%)
2.314mg
(12%)
0.762mg
(4%)
Vitamin B5 (%DV)
Pantothenic Acid
0.171mg
(2%)
0.298mg
(3%)
~mg
(0%)
Vitamin B6 (%DV)0.108mg
(5%)
0.188mg
(9%)
0.228mg
(11%)
Vitamin B9 (%DV)
Folate
19μg
(5%)
33.06μg
(8%)
77.7μg
(19%)
Folic Acid0μg0μg0μg
Food Folate19μg33.06μg77.7μg
Dietary Folate Equivalents19μg33.06μg77.7μg
Vitamin B12 (%DV)
Cobalamin
0μg
(0%)
0μg
(0%)
0μg
(0%)
Vitamin C (%DV)0mg
(0%)
0mg
(0%)
0mg
(0%)
Vitamin D (%DV)0IU
0μg
(0%)
0IU
0μg
(0%)
0IU
0μg
(0%)
Vitamin D2 (%DV)
Ergocalciferol
~IU
~μg
~IU
~μg
~IU
~μg
Vitamin D3 (%DV)
Cholecalciferol
~IU
~μg
~IU
~μg
~IU
~μg
Vitamin E (%DV)0.02mg
(0%)
0.03mg
(0%)
1.17mg
(6%)
Vitamin K (%DV)0.3μg
(0%)
0.52μg
(1%)
0μg
(0%)
K1 - Dihydrophyllo-quinone~μg~μg~μg
K2 - Menaquinone-4~μg~μg~μg
Choline
(% Adequate Intake)
11.2mg
(2%)
19.49mg
(4%)
42.55mg
(8%)
Lycopene0μg0μg0μg
Lutein + Zeaxanthin70μg121.8μg98.05μg
Minerals
Calcium (%DV)3mg
(0%)
5.22mg
(1%)
31.45mg
(3%)
Copper (%DV)0.161mg
(8%)
0.28mg
(14%)
0.355mg
(18%)
Iron (%DV)0.63mg
(4%)
1.1mg
(6%)
2.76mg
(15%)
Potassium (%DV)62mg
(2%)
107.88mg
(3%)
318.2mg
(9%)
Phosphorus (%DV)100mg
(10%)
174mg
(17%)
281.2mg
(28%)
Magnesium (%DV)44mg
(11%)
76.56mg
(19%)
118.4mg
(30%)
Manganese (%DV)0.272mg
(14%)
0.473mg
(24%)
1.167mg
(58%)
Sodium (%DV)2mg
(0%)
3mg
(0%)
13mg
(1%)
Selenium (%DV)0.9μg
(1%)
1.57μg
(2%)
5.18μg
(7%)
Zinc (%DV)0.91mg
(6%)
1.58mg
(11%)
2.02mg
(13%)
Carbs and Sugars
Starch~g~g32.62g
Sucrose~g~g~g
Glucose~g~g~g
Fructose~g~g~g
Lactose~g~g~g
Maltose~g~g~g
Galactose~g~g~g
Fatty Acids
Omega 3 to Omega 6 Ratio0.060.060.02
Omega 6 to Omega 3 Ratio17.1417.1464.93
Total Omega 3s28mg49mg28mg
18D3 Linolenic28mg49mg157mg
18D3CN3 Alpha Linolenic(ALA)~mg~mg~mg
18D4 Stearidonic (SDA)0mg0mg0mg
20D3N3 Eicosatrienoic~mg~mg~mg
20D5 Eicosapent-aenoic (EPA)0mg0mg0mg
22D5 Docosapent-aenoic (DPA)0mg0mg0mg
22D6 Docosahex-aenoic (DHA)0mg0mg28mg
Total Omega 6s480mg835mg1802mg
18D2480mg835mg1802mg
18D2CN6 Linoleic (LA)~mg~mg~mg
18D2CLA Conjugated Linoleic (CLA)~mg~mg~mg
18D3CN6 Gamma-linolenic (GLA)~mg~mg~mg
20D2CN6 Eicosadienoic~mg~mg~mg
20D3N6 Di-homo-gamma-linolenic (DGLA)~mg~mg~mg
20D4N6 Arachidonic (AA)~mg~mg~mg
22D4 Adrenic (AA)~mg~mg~mg
Essential Amino Acids
Histidine
(%RDI)
75mg
(11%)
131mg
(19%)
235mg
(34%)
Isoleucine
(%RDI)
148mg
(11%)
258mg
(18%)
290mg
(21%)
Leucine
(%RDI)
446mg
(16%)
776mg
(28%)
483mg
(18%)
Lysine
(%RDI)
67mg
(3%)
117mg
(6%)
442mg
(21%)
Methionine
(%RDI)
70mg
(10%)
122mg
(17%)
178mg
(24%)
Phenylalanine
(%RDI)
185mg
(21%)
322mg
(37%)
342mg
(39%)
Threonine
(%RDI)
113mg
(11%)
197mg
(19%)
242mg
(23%)
Tryptophan
(%RDI)
38mg
(14%)
66mg
(24%)
96mg
(34%)
Valine
(%RDI)
184mg
(10%)
320mg
(18%)
342mg
(19%)
More Amino Acids
Arginine122mg212mg629mg
Alanine314mg546mg339mg
Aspartic Acid231mg402mg653mg
Cystine
(%RDI)
67mg
(23%)
117mg
(41%)
117mg
(41%)
Glutamic Acid763mg1328mg1073mg
Glycine92mg160mg400mg
Proline279mg485mg444mg
Serine205mg357mg326mg
Tyrosine
(%RDI)
108mg
(12%)
188mg
(21%)
154mg
(18%)
Hydroxy-proline~mg~mg~mg
Other
Ash0.41g0.71g1.41g
Water71.41g124.25g132.48g
Alcohol0g0g0g
Caffeine0mg0mg0mg
Theobromine0mg0mg0mg
Fluoride~μg~μg~μg
Stats
Percent of
Daily Calorie Target
5.95%10.35%11.1%
Percent Water71.4%124.3%132.5%
Protein to Carb Ratio (g/g)0.150.150.21

Source: USDA National Nutrient Database - Release 28.
* Percent Daily Values are for adults or children aged 4 or older, and are based on a 2,000 calorie reference diet.
Each "~" denotes a missing value.