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Spelt vs Millet - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.317g)
Which food is lower in glycemic index?
Spelt
Spelt is lower in glycemic index (difference - 6)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $0.6)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food contains less Sugars?
Millet
Millet contains less Sugars (difference - 6.82g)
Which food contains less Sodium?
Millet
Millet contains less Sodium (difference - 3mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Spelt Millet
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Spelt Millet
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
24
Spelt
24
Millet
Mineral Summary Score
60
Spelt
48
Millet

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Spelt
6
:
2
Millet
Contains more Iron +47.5%
Contains more Calcium +237.5%
Contains more Potassium +99%
Contains more Magnesium +19.3%
Contains more Zinc +95.2%
Contains more Phosphorus +40.7%
Contains more Copper +46.8%
Contains less Sodium -37.5%
Contains more Iron +47.5%
Contains more Calcium +237.5%
Contains more Potassium +99%
Contains more Magnesium +19.3%
Contains more Zinc +95.2%
Contains more Phosphorus +40.7%
Contains more Copper +46.8%
Contains less Sodium -37.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Spelt
5
:
4
Millet
Contains more Vitamin A +∞%
Contains more Vitamin E +1480%
Contains more Vitamin B3 +45%
Contains more Vitamin B5 +25.9%
Contains more Vitamin K +300%
Contains more Vitamin B1 +15.7%
Contains more Vitamin B2 +156.6%
Contains more Vitamin B6 +67%
Contains more Vitamin A +∞%
Contains more Vitamin E +1480%
Contains more Vitamin B3 +45%
Contains more Vitamin B5 +25.9%
Contains more Vitamin K +300%
Contains more Vitamin B1 +15.7%
Contains more Vitamin B2 +156.6%
Contains more Vitamin B6 +67%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
87%
Spelt
66%
Millet
Carbohydrates
70%
Spelt
73%
Millet
Fats
11%
Spelt
19%
Millet

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Spelt Millet Opinion
Calories 338 378 Millet
Protein 14.57 11.02 Spelt
Fats 2.43 4.22 Millet
Vitamin C 0 0
Carbs 70.19 72.85 Millet
Cholesterol 0 0
Vitamin D 0 Millet
Iron 4.44 3.01 Spelt
Calcium 27 8 Spelt
Potassium 388 195 Spelt
Magnesium 136 114 Spelt
Sugars 6.82 Spelt
Fiber 10.7 8.5 Spelt
Copper 0.511 0.75 Millet
Zinc 3.28 1.68 Spelt
Starch 53.92 Spelt
Phosphorus 401 285 Spelt
Sodium 8 5 Millet
Vitamin A 10 0 Spelt
Vitamin E 0.79 0.05 Spelt
Vitamin D 0 Millet
Vitamin B1 0.364 0.421 Millet
Vitamin B2 0.113 0.29 Millet
Vitamin B3 6.843 4.72 Spelt
Vitamin B5 1.068 0.848 Spelt
Vitamin B6 0.23 0.384 Millet
Vitamin B12 0 0
Vitamin K 3.6 0.9 Spelt
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 0.406 0.723 Spelt
Monounsaturated Fat 0.445 0.773 Millet
Polyunsaturated fat 1.258 2.134 Millet
Tryptophan 0.132 0.119 Spelt
Threonine 0.443 0.353 Spelt
Isoleucine 0.552 0.465 Spelt
Leucine 1.07 1.4 Millet
Lysine 0.409 0.212 Spelt
Methionine 0.258 0.221 Spelt
Phenylalanine 0.737 0.58 Spelt
Valine 0.681 0.578 Spelt
Histidine 0.36 0.236 Spelt
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.