Quinoa vs Ragi: nutrition per 100 g

The imported seed and the Indian millet start level on energy: 328 kcal per 100 g for quinoa and 321 kcal for ragi. The macros then diverge. Quinoa has 13.1 g of protein, about 1.8 times the 7.2 g in ragi, and ranks 2nd of 14 cereals and millets for protein while ragi ranks last. Quinoa also has more fibre, 14.7 g against 11.2 g, and more fat, 5.5 g against 1.9 g, much of it unsaturated. Ragi carries more carbohydrate, 66.8 g against 53.6 g.

Calcium is ragi's ground. At 364 mg per 100 g it ranks 1st among the 14 cereals and millets and covers 36 per cent of an adult's daily calcium need. Quinoa follows in 2nd place in the group with 198 mg, covering 20 per cent. Ragi also has more magnesium, 146 mg against 119 mg, and more copper and selenium.

Quinoa wins on iron. Its 7.51 mg per 100 g is about 1.6 times ragi's 4.62 mg, and covers 40 per cent of a man's daily iron requirement against 24 per cent. Quinoa has slightly more zinc, 3.31 mg against 2.53 mg, and potassium, 474 mg against 443 mg. Phosphorus is level at 212 and 210 mg. Both carry phytate, so soaking, sprouting or a squeeze of lemon helps the body absorb these minerals.

Quinoa is much richer in folate, 173 micrograms per 100 g against 35 in ragi, about 4.9 times as much, and covers 79 per cent of a woman's daily need. It also has 0.83 mg of thiamine against 0.37 mg, 0.21 mg of vitamin B6 against 0.05 mg, and 2.08 mg of vitamin E against 0.09 mg. Ragi is not weak on thiamine, covering about a fifth of an adult's need per 100 g, but quinoa ranks 1st of 14 cereals and millets for thiamine, riboflavin and vitamin E.

Ragi is grown in Karnataka, Tamil Nadu, Andhra Pradesh, Odisha and the hill states, sold loose in every south Indian market, and costs a fraction of quinoa. It has generations of recipes behind it: mudde, rotti, dosa, kanji, malt for babies, and ladoos. Quinoa is newer and mostly packaged, and it suits pulao, upma and salads. Both are gluten-free. Values here are for dry flour or seed, so cooked portions on the plate will weigh more.