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Millet vs. Pasta — In-Depth Nutrition Comparison

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What are the main differences between Millet and Pasta?

  • Millet is richer in Copper, Magnesium, Vitamin B6, and Phosphorus, yet Pasta is richer in Folate, Vitamin B1, Iron, Vitamin B12, and Vitamin B2.
  • Pasta's daily need coverage for Folate is 11% higher.
  • Millet has 3 times more Vitamin B6 than Pasta. Millet has 0.108mg of Vitamin B6, while Pasta has 0.034mg.

We used Millet, cooked and Pasta, fresh-refrigerated, plain, cooked types in this comparison.

Infographic

Millet vs Pasta infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Millet
8
:
2
Pasta
Contains more Magnesium +144.4%
Contains more Phosphorus +58.7%
Contains more Potassium +158.3%
Contains less Sodium -66.7%
Contains more Zinc +62.5%
Contains more Copper +73.1%
Contains more Manganese +21.4%
Contains more Calcium +100%
Contains more Iron +81%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 24% 32% 43% 6% 1% 25% 54% 36% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 43% 13% 27% 3% 1% 16% 31% 30% 0%
Contains more Magnesium +144.4%
Contains more Phosphorus +58.7%
Contains more Potassium +158.3%
Contains less Sodium -66.7%
Contains more Zinc +62.5%
Contains more Copper +73.1%
Contains more Manganese +21.4%
Contains more Calcium +100%
Contains more Iron +81%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Millet
5
:
6
Pasta
Contains more Vitamin B3 +34.1%
Contains more Vitamin B6 +217.6%
Contains more Vitamin A +566.7%
Contains more Vitamin B1 +97.2%
Contains more Vitamin B2 +82.9%
Contains more Folate +236.8%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.183
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 27% 19% 25% 11% 25% 15% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 53% 35% 19% 11% 8% 48% 18% 0%
Contains more Vitamin B3 +34.1%
Contains more Vitamin B6 +217.6%
Contains more Vitamin A +566.7%
Contains more Vitamin B1 +97.2%
Contains more Vitamin B2 +82.9%
Contains more Folate +236.8%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.183

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Millet
2
:
3
Pasta
Contains more Other +32.3%
Contains more Protein +46.7%
Equal in Fats - 1.05
Equal in Carbs - 24.93
Equal in Water - 68.56
4% 24% 71%
Protein: 3.51 g
Fats: 1 g
Carbs: 23.67 g
Water: 71.41 g
Other: 0.41 g
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
Contains more Other +32.3%
Contains more Protein +46.7%
Equal in Fats - 1.05
Equal in Carbs - 24.93
Equal in Water - 68.56

Fat Type Comparison

Fat type breakdown side-by-side comparison
Millet
2
:
1
Pasta
Contains more Monounsaturated Fat +48.4%
Contains more Polyunsaturated fat +18.4%
Contains less Saturated Fat -12.8%
20% 21% 59%
Saturated Fat: 0.172 g
Monounsaturated Fat: 0.184 g
Polyunsaturated fat: 0.508 g
21% 18% 61%
Saturated Fat: 0.15 g
Monounsaturated Fat: 0.124 g
Polyunsaturated fat: 0.429 g
Contains more Monounsaturated Fat +48.4%
Contains more Polyunsaturated fat +18.4%
Contains less Saturated Fat -12.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Millet Pasta
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Millet Pasta Opinion
Net carbs 22.37g 24.93g Pasta
Protein 3.51g 5.15g Pasta
Fats 1g 1.05g Pasta
Carbs 23.67g 24.93g Pasta
Calories 119kcal 131kcal Pasta
Sugar 0.13g Pasta
Fiber 1.3g Millet
Calcium 3mg 6mg Pasta
Iron 0.63mg 1.14mg Pasta
Magnesium 44mg 18mg Millet
Phosphorus 100mg 63mg Millet
Potassium 62mg 24mg Millet
Sodium 2mg 6mg Millet
Zinc 0.91mg 0.56mg Millet
Copper 0.161mg 0.093mg Millet
Manganese 0.272mg 0.224mg Millet
Selenium 0.9µg Millet
Vitamin A 3IU 20IU Pasta
Vitamin A RAE 0µg 6µg Pasta
Vitamin E 0.02mg Millet
Vitamin B1 0.106mg 0.209mg Pasta
Vitamin B2 0.082mg 0.15mg Pasta
Vitamin B3 1.33mg 0.992mg Millet
Vitamin B5 0.171mg 0.183mg Pasta
Vitamin B6 0.108mg 0.034mg Millet
Folate 19µg 64µg Pasta
Vitamin B12 0µg 0.14µg Pasta
Vitamin K 0.3µg Millet
Tryptophan 0.038mg 0.065mg Pasta
Threonine 0.113mg 0.134mg Pasta
Isoleucine 0.148mg 0.197mg Pasta
Leucine 0.446mg 0.348mg Millet
Lysine 0.067mg 0.097mg Pasta
Methionine 0.07mg 0.079mg Pasta
Phenylalanine 0.185mg 0.247mg Pasta
Valine 0.184mg 0.217mg Pasta
Histidine 0.075mg 0.103mg Pasta
Cholesterol 0mg 33mg Millet
Saturated Fat 0.172g 0.15g Pasta
Monounsaturated Fat 0.184g 0.124g Millet
Polyunsaturated fat 0.508g 0.429g Millet

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet Pasta
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
10%
Millet
16%
Pasta
Minerals Daily Need Coverage Score
22%
Millet
16%
Pasta

Comparison summary

Which food is lower in Sugar?
Pasta
Pasta is lower in Sugar (difference - 0.13g)
Which food is lower in Saturated Fat?
Pasta
Pasta is lower in Saturated Fat (difference - 0.022g)
Which food is lower in glycemic index?
Pasta
Pasta is lower in glycemic index (difference - 22)
Which food contains less Sodium?
Millet
Millet contains less Sodium (difference - 4mg)
Which food is lower in Cholesterol?
Millet
Millet is lower in Cholesterol (difference - 33mg)
Which food is cheaper?
Millet
Millet is cheaper (difference - $2.4)
Which food is richer in minerals?
Millet
Millet is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Millet - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168871/nutrients
  2. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.