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  6. Millet flour vs. Spelt

Millet flour vs. Spelt — In-Depth Nutrition Comparison

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What are the differences between Millet flour and Spelt?

  • Millet flour is higher in Selenium, and Vitamin B6, yet Spelt is higher in Manganese, Fiber, Phosphorus, Iron, Zinc, and Vitamin B3.
  • Spelt's daily need coverage for Manganese is 86% more.
  • Millet flour has 3 times more Selenium than Spelt. While Millet flour has 32.7µg of Selenium, Spelt has only 11.7µg.

We used Millet flour and Spelt, uncooked types 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
3
:
7
Spelt
Spelt
Contains less Sodium -50%
Contains more Selenium +179.5%
Contains more Calcium +92.9%
Contains more Iron +12.7%
Contains more Magnesium +14.3%
Contains more Phosphorus +40.7%
Contains more Potassium +73.2%
Contains more Zinc +24.7%
Contains more Manganese +197.7%
Equal in Copper - 0.511
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 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Contains less Sodium -50%
Contains more Selenium +179.5%
Contains more Calcium +92.9%
Contains more Iron +12.7%
Contains more Magnesium +14.3%
Contains more Phosphorus +40.7%
Contains more Potassium +73.2%
Contains more Zinc +24.7%
Contains more Manganese +197.7%
Equal in Copper - 0.511

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
3
:
7
Spelt
Spelt
Contains more Vitamin B1 +13.5%
Contains more Vitamin B5 +18.6%
Contains more Vitamin B6 +61.7%
Contains more Vitamin E +618.2%
Contains more Vitamin B2 +54.8%
Contains more Vitamin B3 +13.7%
Contains more Vitamin K +350%
Equal in Folate - 45
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% 16% 0% 0% 91% 27% 129% 65% 54% 34% 0% 10%
Contains more Vitamin B1 +13.5%
Contains more Vitamin B5 +18.6%
Contains more Vitamin B6 +61.7%
Contains more Vitamin E +618.2%
Contains more Vitamin B2 +54.8%
Contains more Vitamin B3 +13.7%
Contains more Vitamin K +350%
Equal in Folate - 45

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Millet flour
Millet flour
2
:
3
Spelt
Spelt
Contains more Fats +74.9%
Contains more Protein +35.5%
Contains more Water +27.1%
Contains more Other +47.9%
Equal in Carbs - 70.19
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
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
Contains more Fats +74.9%
Contains more Protein +35.5%
Contains more Water +27.1%
Contains more Other +47.9%
Equal in Carbs - 70.19

Fat Type Comparison

Fat type breakdown side-by-side comparison
Millet flour
Millet flour
2
:
1
Spelt
Spelt
Contains more Monounsaturated Fat +107.6%
Contains more Polyunsaturated fat +108.1%
Contains less Saturated Fat -24.3%
Millet flour
13% 23% 64%
Saturated Fat: 0.536 g
Monounsaturated Fat: 0.924 g
Polyunsaturated fat: 2.618 g
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Contains more Monounsaturated Fat +107.6%
Contains more Polyunsaturated fat +108.1%
Contains less Saturated Fat -24.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Millet flour
Millet flour
2
:
3
Spelt
Spelt
Contains more Starch +29.6%
Contains more Glucose +50%
Contains more Sucrose +96.7%
Contains more Fructose +∞%
Contains more Maltose +4581.8%
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
89% 8%
Starch: 53.92 g
Sucrose: 0.59 g
Glucose: 0.84 g
Fructose: 0.24 g
Lactose: 0 g
Maltose: 5.15 g
Galactose: 0 g
Contains more Starch +29.6%
Contains more Glucose +50%
Contains more Sucrose +96.7%
Contains more Fructose +∞%
Contains more Maltose +4581.8%

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

All nutrients comparison - raw data values

Nutrient Millet flour Spelt Opinion
Net carbs 71.62g 59.49g Millet flour
Protein 10.75g 14.57g Spelt
Fats 4.25g 2.43g Millet flour
Carbs 75.12g 70.19g Millet flour
Calories 382kcal 338kcal Millet flour
Starch 69.88g 53.92g Millet flour
Fructose 0g 0.24g Spelt
Sugar 1.66g 6.82g Millet flour
Fiber 3.5g 10.7g Spelt
Calcium 14mg 27mg Spelt
Iron 3.94mg 4.44mg Spelt
Magnesium 119mg 136mg Spelt
Phosphorus 285mg 401mg Spelt
Potassium 224mg 388mg Spelt
Sodium 4mg 8mg Millet flour
Zinc 2.63mg 3.28mg Spelt
Copper 0.535mg 0.511mg Millet flour
Manganese 1.002mg 2.983mg Spelt
Selenium 32.7µg 11.7µg Millet flour
Vitamin A 10IU Spelt
Vitamin E 0.11mg 0.79mg Spelt
Vitamin B1 0.413mg 0.364mg Millet flour
Vitamin B2 0.073mg 0.113mg Spelt
Vitamin B3 6.02mg 6.843mg Spelt
Vitamin B5 1.267mg 1.068mg Millet flour
Vitamin B6 0.372mg 0.23mg Millet flour
Folate 42µg 45µg Spelt
Vitamin K 0.8µg 3.6µg Spelt
Tryptophan 0.17mg 0.132mg Millet flour
Threonine 0.354mg 0.443mg Spelt
Isoleucine 0.473mg 0.552mg Spelt
Leucine 1.537mg 1.07mg Millet flour
Lysine 0.144mg 0.409mg Spelt
Methionine 0.319mg 0.258mg Millet flour
Phenylalanine 0.675mg 0.737mg Spelt
Valine 0.584mg 0.681mg Spelt
Histidine 0.257mg 0.36mg Spelt
Trans Fat 0.002g Spelt
Saturated Fat 0.536g 0.406g Spelt
Monounsaturated Fat 0.924g 0.445g Millet flour
Polyunsaturated fat 2.618g 1.258g Millet flour
Omega-6 - Eicosadienoic acid 0.002g 0g Millet flour
Omega-6 - Linoleic acid 2.549g Millet flour
Omega-3 - ALA 0.044g 0.065g Spelt

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

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
35%
Spelt
Minerals Daily Need Coverage Score
94%
Millet flour
119%
Spelt

Comparison summary

Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.13g)
Which food is lower in glycemic index?
Spelt
Spelt is lower in glycemic index (difference - 7)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is richer in vitamins?
Spelt
Spelt is relatively richer in vitamins
Which food is lower in Sugar?
Millet flour
Millet flour is lower in Sugar (difference - 5.16g)
Which food contains less Sodium?
Millet flour
Millet flour contains less Sodium (difference - 4mg)
Which food is lower in Cholesterol?
Millet flour
Millet flour is lower in Cholesterol (difference - 0mg)
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/169745/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.