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Cereal vs. Millet flour — In-Depth Nutrition Comparison

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A recap on differences between cereal and millet flour

  • Cereal is higher in vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, zinc, and vitamin C, yet millet flour is higher in selenium and copper.
  • Cereal covers your daily vitamin B1 needs 490% more than millet flour.
  • The amount of sodium in millet flour is lower.

Food varieties used in this article are Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Millet flour.

Infographic

Cereal vs Millet flour 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.
Cereal
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 85% 4.2% 20% 148% 178% 72% 122% 0.52% 131% 178%
Contains more IronIron +764.5%
Contains more ZincZinc +189%
Contains more MagnesiumMagnesium +526.3%
Contains more CalciumCalcium +40%
Contains more PotassiumPotassium +113.3%
Contains more CopperCopper +290.5%
Contains more PhosphorusPhosphorus +270.1%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +26.8%
Contains more SeleniumSelenium +419%

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.
Cereal
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 128% 271% 1.6% 0% 1572% 893% 555% 14% 1381% 0% 0% 0% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 2.2% 0% 103% 17% 113% 76% 86% 0% 2% 32% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +1422.5%
Contains more Vitamin B2Vitamin B2 +5201.4%
Contains more Vitamin B3Vitamin B3 +392%
Contains more Vitamin B6Vitamin B6 +1509.1%
Contains more Vitamin EVitamin E +37.5%
Contains more Vitamin B5Vitamin B5 +460.6%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cereal
2
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 g
11% 4% 75% 9%
Protein: 10.75 g
Fats: 4.25 g
Carbs: 75.12 g
Water: 8.67 g
Other: 1.21 g
Contains more CarbsCarbs +15.6%
Contains more OtherOther +84.3%
Contains more ProteinProtein +77.4%
Contains more FatsFats +293.5%
Contains more WaterWater +129.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cereal
1
32% 25% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 g
13% 23% 64%
Saturated fat: Sat. Fat 0.536 g
Monounsaturated fat: Mono. Fat 0.924 g
Polyunsaturated fat: Poly. Fat 2.618 g
Contains less Sat. FatSaturated fat -51.5%
Contains more Mono. FatMonounsaturated fat +352.9%
Contains more Poly. FatPolyunsaturated fat +639.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cereal
2
94% 3% 3%
Starch: 0 g
Sucrose: 9.74 g
Glucose: 0.27 g
Fructose: 0.26 g
Lactose: 0 g
Maltose: 0.09 g
Galactose: 0 g
98% 2%
Starch: 69.88 g
Sucrose: 0.3 g
Glucose: 1.26 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0.11 g
Galactose: 0 g
Contains more SucroseSucrose +3146.7%
Contains more FructoseFructose +∞%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +366.7%
Contains more MaltoseMaltose +22.2%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cereal Millet flour DV% diff.
Vitamin B1 6.288mg 0.413mg 490%
Vitamin B6 5.986mg 0.372mg 432%
Iron 34.06mg 3.94mg 377%
Vitamin B2 3.87mg 0.073mg 292%
Vitamin B3 29.62mg 6.02mg 148%
Vitamin A 814µg 90%
Selenium 6.3µg 32.7µg 48%
Zinc 7.6mg 2.63mg 45%
Copper 0.137mg 0.535mg 44%
Vitamin C 38.5mg 0mg 43%
Sodium 795mg 4mg 34%
Phosphorus 77mg 285mg 30%
Starch 69.88g 29%
Magnesium 19mg 119mg 24%
Vitamin B5 0.226mg 1.267mg 21%
Polyunsaturated fat 0.354g 2.618g 15%
Folate 42µg 11%
Manganese 0.79mg 1.002mg 9%
Protein 6.06g 10.75g 9%
Fiber 1.4g 3.5g 8%
Fats 1.08g 4.25g 5%
Carbs 86.85g 75.12g 4%
Potassium 105mg 224mg 4%
Monounsaturated fat 0.204g 0.924g 2%
Vitamin K 0µg 0.8µg 1%
Saturated fat 0.26g 0.536g 1%
Calories 378kcal 382kcal 0%
Net carbs 85.45g 71.62g N/A
Calcium 10mg 14mg 0%
Sugar 10.35g 1.66g N/A
Vitamin E 0.08mg 0.11mg 0%
Trans fat 0.002g N/A
Tryptophan 0.066mg 0.17mg 0%
Threonine 0.241mg 0.354mg 0%
Isoleucine 0.26mg 0.473mg 0%
Leucine 0.767mg 1.537mg 0%
Lysine 0.113mg 0.144mg 0%
Methionine 0.13mg 0.319mg 0%
Phenylalanine 0.365mg 0.675mg 0%
Valine 0.344mg 0.584mg 0%
Histidine 0.162mg 0.257mg 0%
Fructose 0.26g 0g 0%
Omega-3 - ALA 0.044g N/A
Omega-6 - Eicosadienoic acid 0g 0.002g N/A
Omega-6 - Linoleic acid 2.549g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cereal Millet flour
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
371%
Cereal
33%
Millet flour
Minerals Daily Need Coverage Score
183%
Cereal
94%
Millet flour

Comparison summary

Which food is lower in Sugar?
Millet flour
Millet flour is lower in Sugar (difference - 8.69g)
Which food contains less Sodium?
Millet flour
Millet flour contains less Sodium (difference - 791mg)
Which food is richer in minerals?
Millet flour
Millet flour is relatively richer in minerals
Which food is lower in Saturated fat?
Cereal
Cereal is lower in Saturated fat (difference - 0.276g)
Which food is lower in glycemic index?
Cereal
Cereal is lower in glycemic index (difference - 1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol ( mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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 flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172023/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.