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  6. Flour vs. Millet

Flour vs. Millet — In-Depth Nutrition Comparison

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Summary of differences between Flour and Millet

  • Flour has more Selenium, Vitamin B1, Iron, Folate, Vitamin B2, Vitamin B3, Manganese, Fiber, and Vitamin B5, while Millet has more Magnesium.
  • Flour covers your daily need of Selenium 60% more than Millet.
  • Flour contains 10 times more Folate than Millet. While Flour contains 183µg of Folate, Millet contains only 19µg.

These are the specific foods used in this comparison Wheat flour, white, all-purpose, enriched, bleached and Millet, cooked.

Infographic

Flour vs Millet infographic
Infographic link

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.
Flour
Flour
6
:
3
Millet
Millet
Contains more Calcium +400%
Contains more Iron +636.5%
Contains more Potassium +72.6%
Contains more Manganese +150.7%
Contains more Selenium +3666.7%
Contains more Magnesium +100%
Contains more Zinc +30%
Contains more Copper +11.8%
Equal in Phosphorus - 100
Equal in Sodium - 2
Flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Millet
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 24% 32% 43% 6% 1% 25% 54% 36% 5%
Contains more Calcium +400%
Contains more Iron +636.5%
Contains more Potassium +72.6%
Contains more Manganese +150.7%
Contains more Selenium +3666.7%
Contains more Magnesium +100%
Contains more Zinc +30%
Contains more Copper +11.8%
Equal in Phosphorus - 100
Equal in Sodium - 2

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.
Flour
Flour
6
:
2
Millet
Millet
Contains more Vitamin E +200%
Contains more Vitamin B1 +640.6%
Contains more Vitamin B2 +502.4%
Contains more Vitamin B3 +343.9%
Contains more Vitamin B5 +156.1%
Contains more Folate +863.2%
Contains more Vitamin A +∞%
Contains more Vitamin B6 +145.5%
Equal in Vitamin K - 0.3
Flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
Millet
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 E +200%
Contains more Vitamin B1 +640.6%
Contains more Vitamin B2 +502.4%
Contains more Vitamin B3 +343.9%
Contains more Vitamin B5 +156.1%
Contains more Folate +863.2%
Contains more Vitamin A +∞%
Contains more Vitamin B6 +145.5%
Equal in Vitamin K - 0.3

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
3
:
2
Millet
Millet
Contains more Protein +194.3%
Contains more Carbs +222.4%
Contains more Other +12.2%
Contains more Water +499.1%
Equal in Fats - 1
Flour
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Millet
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 +194.3%
Contains more Carbs +222.4%
Contains more Other +12.2%
Contains more Water +499.1%
Equal in Fats - 1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
1
:
2
Millet
Millet
Contains more Monounsaturated Fat +111.5%
Contains more Polyunsaturated fat +23%
Flour
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Millet
20% 21% 59%
Saturated Fat: 0.172 g
Monounsaturated Fat: 0.184 g
Polyunsaturated fat: 0.508 g
Contains more Monounsaturated Fat +111.5%
Contains more Polyunsaturated fat +23%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flour Millet Opinion
Net carbs 73.61g 22.37g Flour
Protein 10.33g 3.51g Flour
Fats 0.98g 1g Millet
Carbs 76.31g 23.67g Flour
Calories 364kcal 119kcal Flour
Sugar 0.27g 0.13g Millet
Fiber 2.7g 1.3g Flour
Calcium 15mg 3mg Flour
Iron 4.64mg 0.63mg Flour
Magnesium 22mg 44mg Millet
Phosphorus 108mg 100mg Flour
Potassium 107mg 62mg Flour
Sodium 2mg 2mg
Zinc 0.7mg 0.91mg Millet
Copper 0.144mg 0.161mg Millet
Manganese 0.682mg 0.272mg Flour
Selenium 33.9µg 0.9µg Flour
Vitamin A 0IU 3IU Millet
Vitamin E 0.06mg 0.02mg Flour
Vitamin B1 0.785mg 0.106mg Flour
Vitamin B2 0.494mg 0.082mg Flour
Vitamin B3 5.904mg 1.33mg Flour
Vitamin B5 0.438mg 0.171mg Flour
Vitamin B6 0.044mg 0.108mg Millet
Folate 183µg 19µg Flour
Vitamin K 0.3µg 0.3µg
Tryptophan 0.127mg 0.038mg Flour
Threonine 0.281mg 0.113mg Flour
Isoleucine 0.357mg 0.148mg Flour
Leucine 0.71mg 0.446mg Flour
Lysine 0.228mg 0.067mg Flour
Methionine 0.183mg 0.07mg Flour
Phenylalanine 0.52mg 0.185mg Flour
Valine 0.415mg 0.184mg Flour
Histidine 0.23mg 0.075mg Flour
Saturated Fat 0.155g 0.172g Flour
Monounsaturated Fat 0.087g 0.184g Millet
Polyunsaturated fat 0.413g 0.508g Millet

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour 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
50%
Flour
10%
Millet
Minerals Daily Need Coverage Score
59%
Flour
22%
Millet

Comparison summary

Which food is lower in Sugar?
Millet
Millet is lower in Sugar (difference - 0.14g)
Which food is lower in glycemic index?
Millet
Millet is lower in glycemic index (difference - 1)
Which food is cheaper?
Millet
Millet is cheaper (difference - $0.4)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 0.017g)
Which food is richer in minerals?
Flour
Flour is relatively richer in minerals
Which food is richer in vitamins?
Flour
Flour is relatively richer in vitamins
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.