What is the difference in quinoa and little millet

With a paradigm shift towards the healthy diet among the population there is a huge inclination towards alternative foods like whole grains, millets, quinoa etc. With one side leading to an incredible increase in the global whole grain food market, the other documents an increase confusion among consumers as to which one is better, how to consume, which one to use etc.

Quinoa and Millets are both great superfoods, gluten-free options with good nutritional value to be included in our meal. Apart from being tasty, they are immensely nutritious with good protein, fiber, and minerals. Both of them come with their share of health benefits and side effects. Little millet (Pancium miliare) one of the small millets, warm-weather cereals belonging to the Poaceae grass family is called Kutki in Hindi, sava ( Marathi), gajro ( Gujrati), sae ( Kannada), samai ( Tamil) and samalu (Telugu) small-grained, annual, . Quinoa often mentioned as psuedo – cereal is a tiny seeds of a tall herb called Chenopodium quinoa. It belongs to the Amaranthaceae family and is related to spinach and beets.

Generic Difference :

1. Color –Quinoa is round in shape it comes in white, black, and red colors. Little millets are slightly smaller than Quinoa and round in shape, they come in white and yellow colors.
2. Flavor – Little millet have a slightly nutty flavor which can be roasted to get an enhanced while Quinoa tastes more like cooked grain. There is a little bitterness in quinoa due to presence of saponins but can be removed by washing it properly.
3. Price – Little millet is quite cheaper in comparison to quinoa
4. Nutritional content – Though both are good in terms of nutritional content, the sparkling difference between the two is in the quality of protein. Quinoa provides all the 9 essential amino acids which cannot be produced naturally in the body therefore making it a complete protein. However, on the other hand little millet lacks an amino acid lysine. Also millets are high on a compounds known as goitrogens which interfere in the thyroid metabolism of an individuals and should be cautiously consumed by individuals suffering from hyperthyroidism and hypothyroidism.

Which is more beneficial or healthier? – Nutritional Aspect

Quinoa and Millets both being gluten free options can be the best alternative for people who are looking for gluten-free grains. Speaking through the nutritional specifications both of them are rich in nutrients and minerals, including calcium and magnesium, vitamins especially vitamin B complex, and fiber. Also both quinoa and Millet have a low Glycemic Index (Quinoa GI=53; Little millet GI = ), therefore making them a god option for individuals on weight loss, diabetics, insulin resistance.

Research have indicated that both quinoa and little Millet are both good sources of antioxidants. The presence of antioxidants make them appropriate for patients with heart disease, high cholesterol as they help in the removal of free radicals and protect heart health and overall health.

Which one is best? It depends on individual preference like your health goals, dietary and taste preferences, and daily dietary requirements one can select any of them or both in your diet. Try to incorporate the locally grown grains over imported ones in your diet to achieve better nutritional value. This not only helps you to build good immunity against local infections but it will help our farmers and boom the country’s economy. Always consult your dietitian or Physician before including Quinoa or Millet regularly in diet if you have any persistent health issues.