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Pasta vs. Millet — In-Depth Nutrition Comparison

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What are the main differences between Pasta and Millet?

  • Pasta is richer in Folate, Vitamin B1, Iron, Vitamin B12, and Vitamin B2, yet Millet is richer in Copper, Magnesium, Vitamin B6, and Phosphorus.
  • Pasta's daily need coverage for Folate is 11% higher.

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

Infographic

Pasta vs Millet 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.
Pasta
2
:
8
Millet
Contains more Calcium +100%
Contains more Iron +81%
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 43% 13% 27% 3% 1% 16% 31% 30% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 24% 32% 43% 6% 1% 25% 54% 36% 5%
Contains more Calcium +100%
Contains more Iron +81%
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%

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.
Pasta
6
:
5
Millet
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 +∞%
Contains more Vitamin B3 +34.1%
Contains more Vitamin B6 +217.6%
Equal in Vitamin B5 - 0.171
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%
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%
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 +∞%
Contains more Vitamin B3 +34.1%
Contains more Vitamin B6 +217.6%
Equal in Vitamin B5 - 0.171

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pasta Millet
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
16%
Pasta
10%
Millet
Minerals Daily Need Coverage Score
16%
Pasta
22%
Millet

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