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  6. Millet flour vs. Spelt

Millet flour vs. Spelt — In-Depth Nutrition Comparison

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How are Millet flour and Spelt different?

  • Millet flour is higher than Spelt in Selenium, Copper, Iron, Vitamin B1, Vitamin B6, Vitamin B3, Phosphorus, Magnesium, Zinc, and Folate.
  • Millet flour covers your daily need of Selenium 52% more than Spelt.
  • Millet flour contains 5 times more Vitamin B6 than Spelt. Millet flour contains 0.372mg of Vitamin B6, while Spelt contains 0.08mg.

Millet flour and Spelt, cooked types were used in this article.

Infographic

Millet flour vs Spelt 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.
Millet flour
Millet flour
9
:
1
Spelt
Spelt
Contains more Calcium +40%
Contains more Iron +135.9%
Contains more Magnesium +142.9%
Contains more Phosphorus +90%
Contains more Potassium +56.6%
Contains less Sodium -20%
Contains more Zinc +110.4%
Contains more Copper +148.8%
Contains more Selenium +717.5%
Equal in Manganese - 1.091
Millet flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 148% 85% 123% 20% 1% 72% 179% 131% 179%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 63% 35% 65% 13% 1% 35% 72% 143% 22%
Contains more Calcium +40%
Contains more Iron +135.9%
Contains more Magnesium +142.9%
Contains more Phosphorus +90%
Contains more Potassium +56.6%
Contains less Sodium -20%
Contains more Zinc +110.4%
Contains more Copper +148.8%
Contains more Selenium +717.5%
Equal in Manganese - 1.091

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.
Millet flour
Millet flour
7
:
3
Spelt
Spelt
Contains more Vitamin B1 +301%
Contains more Vitamin B2 +143.3%
Contains more Vitamin B3 +134.2%
Contains more Vitamin B6 +365%
Contains more Folate +223.1%
Contains more Vitamin E +136.4%
Millet 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% 3% 0% 0% 104% 17% 113% 77% 86% 32% 0% 2%
Spelt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 0% 26% 7% 49% 0% 19% 10% 0% 0%
Contains more Vitamin B1 +301%
Contains more Vitamin B2 +143.3%
Contains more Vitamin B3 +134.2%
Contains more Vitamin B6 +365%
Contains more Folate +223.1%
Contains more Vitamin E +136.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Millet flour
Millet flour
4
:
1
Spelt
Spelt
Contains more Protein +95.5%
Contains more Fats +400%
Contains more Carbs +184.1%
Contains more Other +86.2%
Contains more Water +667.7%
Millet flour
11% 4% 75% 9%
Protein: 10.75 g
Fats: 4.25 g
Carbs: 75.12 g
Water: 8.67 g
Other: 1.21 g
Spelt
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
Contains more Protein +95.5%
Contains more Fats +400%
Contains more Carbs +184.1%
Contains more Other +86.2%
Contains more Water +667.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Millet flour
Millet flour
4
:
0
Spelt
Spelt
Contains more Starch +257.1%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Maltose +∞%
Millet flour
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
Spelt
100%
Starch: 19.57 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +257.1%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Maltose +∞%

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 Spelt
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Cholesterol ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Millet flour Spelt Opinion
Net carbs 71.62g 22.54g Millet flour
Protein 10.75g 5.5g Millet flour
Fats 4.25g 0.85g Millet flour
Carbs 75.12g 26.44g Millet flour
Calories 382kcal 127kcal Millet flour
Starch 69.88g 19.57g Millet flour
Sugar 1.66g Spelt
Fiber 3.5g 3.9g Spelt
Calcium 14mg 10mg Millet flour
Iron 3.94mg 1.67mg Millet flour
Magnesium 119mg 49mg Millet flour
Phosphorus 285mg 150mg Millet flour
Potassium 224mg 143mg Millet flour
Sodium 4mg 5mg Millet flour
Zinc 2.63mg 1.25mg Millet flour
Copper 0.535mg 0.215mg Millet flour
Manganese 1.002mg 1.091mg Spelt
Selenium 32.7µg 4µg Millet flour
Vitamin A 4IU Spelt
Vitamin E 0.11mg 0.26mg Spelt
Vitamin B1 0.413mg 0.103mg Millet flour
Vitamin B2 0.073mg 0.03mg Millet flour
Vitamin B3 6.02mg 2.57mg Millet flour
Vitamin B5 1.267mg Millet flour
Vitamin B6 0.372mg 0.08mg Millet flour
Folate 42µg 13µg Millet flour
Vitamin K 0.8µg Millet flour
Tryptophan 0.17mg Millet flour
Threonine 0.354mg Millet flour
Isoleucine 0.473mg Millet flour
Leucine 1.537mg Millet flour
Lysine 0.144mg Millet flour
Methionine 0.319mg Millet flour
Phenylalanine 0.675mg Millet flour
Valine 0.584mg Millet flour
Histidine 0.257mg Millet flour
Trans Fat 0.002g Spelt
Saturated Fat 0.536g Spelt
Monounsaturated Fat 0.924g Millet flour
Polyunsaturated fat 2.618g Millet flour
Omega-6 - Eicosadienoic acid 0.002g Millet flour
Omega-6 - Linoleic acid 2.549g Millet flour
Omega-3 - ALA 0.044g Millet flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet flour Spelt
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
36%
Millet flour
10%
Spelt
Minerals Daily Need Coverage Score
94%
Millet flour
45%
Spelt

Comparison summary

Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 1.66g)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.536g)
Which food is lower in glycemic index?
Spelt
Spelt is lower in glycemic index (difference - 7)
Which food contains less Sodium?
Millet flour
Millet flour contains less Sodium (difference - 1mg)
Which food is lower in Cholesterol?
Millet flour
Millet flour is lower in Cholesterol (difference - 0mg)
Which food is richer in minerals?
Millet flour
Millet flour is relatively richer in minerals
Which food is richer in vitamins?
Millet flour
Millet flour is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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
  2. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169746/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.