Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Millet flour vs. Cereal — In-Depth Nutrition Comparison

Compare

A recap on differences between millet flour and cereal

  • Millet flour is higher in selenium and copper, yet cereal is higher in vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, zinc, and vitamin C.
  • Cereal covers your daily vitamin B1 needs 490% more than millet flour.
  • Millet flour contains 5 times more selenium than cereal. While millet flour contains 32.7µg of selenium, cereal contains only 6.3µg.
  • The amount of sodium in millet flour is lower.

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

Infographic

Millet flour vs Cereal 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.
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%
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%
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%
Contains more IronIron +764.5%
Contains more ZincZinc +189%

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.
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%
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%
Contains more Vitamin EVitamin E +37.5%
Contains more Vitamin B5Vitamin B5 +460.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +∞%
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%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg
~equal in Choline ~mg

Macronutrient Comparison

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

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +366.7%
Contains more MaltoseMaltose +22.2%
Contains more SucroseSucrose +3146.7%
Contains more FructoseFructose +∞%
~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.
Millet flour Cereal
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 Millet flour Cereal DV% diff.
Vitamin B1 0.413mg 6.288mg 490%
Vitamin B6 0.372mg 5.986mg 432%
Iron 3.94mg 34.06mg 377%
Vitamin B2 0.073mg 3.87mg 292%
Vitamin B3 6.02mg 29.62mg 148%
Vitamin A 814µg 90%
Selenium 32.7µg 6.3µg 48%
Zinc 2.63mg 7.6mg 45%
Copper 0.535mg 0.137mg 44%
Vitamin C 0mg 38.5mg 43%
Sodium 4mg 795mg 34%
Phosphorus 285mg 77mg 30%
Starch 69.88g 29%
Magnesium 119mg 19mg 24%
Vitamin B5 1.267mg 0.226mg 21%
Polyunsaturated fat 2.618g 0.354g 15%
Folate 42µg 11%
Manganese 1.002mg 0.79mg 9%
Protein 10.75g 6.06g 9%
Fiber 3.5g 1.4g 8%
Fats 4.25g 1.08g 5%
Carbs 75.12g 86.85g 4%
Potassium 224mg 105mg 4%
Monounsaturated fat 0.924g 0.204g 2%
Vitamin K 0.8µg 0µg 1%
Saturated fat 0.536g 0.26g 1%
Calories 382kcal 378kcal 0%
Net carbs 71.62g 85.45g N/A
Calcium 14mg 10mg 0%
Sugar 1.66g 10.35g N/A
Vitamin E 0.11mg 0.08mg 0%
Trans fat 0.002g N/A
Tryptophan 0.17mg 0.066mg 0%
Threonine 0.354mg 0.241mg 0%
Isoleucine 0.473mg 0.26mg 0%
Leucine 1.537mg 0.767mg 0%
Lysine 0.144mg 0.113mg 0%
Methionine 0.319mg 0.13mg 0%
Phenylalanine 0.675mg 0.365mg 0%
Valine 0.584mg 0.344mg 0%
Histidine 0.257mg 0.162mg 0%
Fructose 0g 0.26g 0%
Omega-3 - ALA 0.044g N/A
Omega-6 - Eicosadienoic acid 0.002g 0g 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
Millet flour Cereal
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
33%
Millet flour
371%
Cereal
Minerals Daily Need Coverage Score
94%
Millet flour
183%
Cereal

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.