Millet vs. Buckwheat groats vs. Quinoa, no added fat
Side-by-side comparison of nutrient values per 100g edible portion, sourced directly from the U.S. Department of Agriculture's FoodData Central (FDC) - SR Legacy reference foods and FDC Foundation foods (April 2026 release). Each value reflects USDA's standardized laboratory analysis methodology under USDA data-documentation methodology.
Quinoa, no added fat has the most protein of the foods compared, at 4.4 g per 100g.
| Nutrient | Millet | Buckwheat groats | Quinoa, no added fat |
|---|---|---|---|
| Protein | 3.5 G | 3.2 G | 4.4 G |
| Total lipid (fat) | 1 G | 4 G | 1.9 G |
| Carbohydrate, by difference | 23.6 G | 19 G | 21.2 G |
| Energy | 118 KCAL | 118 KCAL | 120 KCAL |
| Total Sugars | 0.13 G | 0.87 G | 0.87 G |
| Fiber, total dietary | 1.3 G | 2.6 G | 2.8 G |
| Calcium, Ca | 3 MG | 8 MG | 17 MG |
| Iron, Fe | 0.63 MG | 0.76 MG | 1.5 MG |
| Potassium, K | 62 MG | 85 MG | 171 MG |
| Sodium, Na | 168 MG | 170 MG | 163 MG |
| Cholesterol | 0 MG | 6 MG | 0 MG |
| Fatty acids, total saturated | 0.17 G | 1.6 G | 0.23 G |
Values shown are per 100g edible portion from Source: USDA FoodData Central Retrieved and formatted by GetFoodFacts Editorial. For interactive comparison of up to three foods with macro bars and charts, use the main compare tool.