Millet flour vs. Spelt — In-Depth Nutrition Comparison
Compare
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
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.
| 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% |
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Rich in minerals |
|
||
| Rich in vitamins |
|
||
| Lower in Cholesterol |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in price | Equal | ||
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 |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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%
32%
Minerals Daily Need Coverage Score
94%
119%
Comparison summary
Which food is lower in Saturated fat?
Spelt is lower in Saturated fat (difference - 0.13g)
Which food is lower in glycemic index?
Spelt is lower in glycemic index (difference - 7)
Which food is richer in minerals?
Spelt is relatively richer in minerals
Which food is richer in vitamins?
Spelt is relatively richer in vitamins
Which food is lower in Cholesterol?
Millet flour is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Millet flour is lower in Sugar (difference - 5.16g)
Which food contains less Sodium?
Millet flour contains less Sodium (difference - 4mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)