Amounts are per 100 grams, from USDA FoodData Central. Basic and whole foods are lab-measured (SR Legacy and Foundation Foods); branded packaged products carry the manufacturer's own label values. FoodFactsUSA reports what a food contains; it is not dietary advice.

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Per 100 gMillet, cookedQuinoa, cooked

Calories119120

Protein3.5 g4.4 g

Total fat1.0 g1.9 g

Saturated fat0.2 g0.2 g

Carbohydrate23.7 g21.3 g

Fiber1.3 g2.8 g

Sugars0.1 g0.9 g

Sodium2 mg7 mg

Potassium62 mg172 mg

Calcium3 mg17 mg

Iron1 mg1 mg

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Source: USDA FoodData Central. Comparison is per 100 g of each food.