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.
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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.
| Contains less SodiumSodium | -50% |
| Contains more SeleniumSelenium | +179.5% |
| Contains more MagnesiumMagnesium | +14.3% |
| Contains more CalciumCalcium | +92.9% |
| Contains more PotassiumPotassium | +73.2% |
| Contains more IronIron | +12.7% |
| Contains more ZincZinc | +24.7% |
| Contains more PhosphorusPhosphorus | +40.7% |
| Contains more ManganeseManganese | +197.7% |
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.
| Contains more Vitamin B1Vitamin B1 | +13.5% |
| Contains more Vitamin B5Vitamin B5 | +18.6% |
| Contains more Vitamin B6Vitamin B6 | +61.7% |
| Contains more Vitamin EVitamin E | +618.2% |
| Contains more Vitamin B2Vitamin B2 | +54.8% |
| Contains more Vitamin B3Vitamin B3 | +13.7% |
| Contains more Vitamin KVitamin K | +350% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.002mg | 2.983mg | 86% |
| Selenium | 32.7µg | 11.7µg | 38% |
| Fiber | 3.5g | 10.7g | 29% |
| Phosphorus | 285mg | 401mg | 17% |
| Vitamin B6 | 0.372mg | 0.23mg | 11% |
| Polyunsaturated fat | 2.618g | 1.258g | 9% |
| Protein | 10.75g | 14.57g | 8% |
| Starch | 69.88g | 53.92g | 7% |
| Zinc | 2.63mg | 3.28mg | 6% |
| Iron | 3.94mg | 4.44mg | 6% |
| Vitamin E | 0.11mg | 0.79mg | 5% |
| Vitamin B3 | 6.02mg | 6.843mg | 5% |
| Potassium | 224mg | 388mg | 5% |
| Vitamin B5 | 1.267mg | 1.068mg | 4% |
| Magnesium | 119mg | 136mg | 4% |
| Vitamin B1 | 0.413mg | 0.364mg | 4% |
| Copper | 0.535mg | 0.511mg | 3% |
| Vitamin B2 | 0.073mg | 0.113mg | 3% |
| Fats | 4.25g | 2.43g | 3% |
| Vitamin K | 0.8µg | 3.6µg | 2% |
| Calories | 382kcal | 338kcal | 2% |
| Carbs | 75.12g | 70.19g | 2% |
| Calcium | 14mg | 27mg | 1% |
| Folate | 42µg | 45µg | 1% |
| Saturated fat | 0.536g | 0.406g | 1% |
| Monounsaturated fat | 0.924g | 0.445g | 1% |
| Net carbs | 71.62g | 59.49g | N/A |
| Sugar | 1.66g | 6.82g | N/A |
| Sodium | 4mg | 8mg | 0% |
| Trans fat | 0.002g | N/A | |
| Tryptophan | 0.17mg | 0.132mg | 0% |
| Threonine | 0.354mg | 0.443mg | 0% |
| Isoleucine | 0.473mg | 0.552mg | 0% |
| Leucine | 1.537mg | 1.07mg | 0% |
| Lysine | 0.144mg | 0.409mg | 0% |
| Methionine | 0.319mg | 0.258mg | 0% |
| Phenylalanine | 0.675mg | 0.737mg | 0% |
| Valine | 0.584mg | 0.681mg | 0% |
| Histidine | 0.257mg | 0.36mg | 0% |
| Fructose | 0g | 0.24g | 0% |
| Omega-3 - ALA | 0.044g | 0.065g | N/A |
| Omega-6 - Eicosadienoic acid | 0.002g | 0g | N/A |
| Omega-6 - Linoleic acid | 2.549g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.75 g
Fats:
4.25 g
Carbs:
75.12 g
Water:
8.67 g
Other:
1.21 g
Protein:
14.57 g
Fats:
2.43 g
Carbs:
70.19 g
Water:
11.02 g
Other:
1.79 g
| Contains more FatsFats | +74.9% |
| Contains more ProteinProtein | +35.5% |
| Contains more WaterWater | +27.1% |
| Contains more OtherOther | +47.9% |
~equal in
Carbs
~70.19g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.536 g
Monounsaturated fat:
Mono. Fat
0.924 g
Polyunsaturated fat:
Poly. Fat
2.618 g
Saturated fat:
Sat. Fat
0.406 g
Monounsaturated fat:
Mono. Fat
0.445 g
Polyunsaturated fat:
Poly. Fat
1.258 g
| Contains more Mono. FatMonounsaturated fat | +107.6% |
| Contains more Poly. FatPolyunsaturated fat | +108.1% |
| Contains less Sat. FatSaturated fat | -24.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
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 StarchStarch | +29.6% |
| Contains more GlucoseGlucose | +50% |
| Contains more SucroseSucrose | +96.7% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +4581.8% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g