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  6. Millet raw vs. Spelt

Millet raw vs. Spelt — In-Depth Nutrition Comparison

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Differences between millet raw and spelt

  • Millet raw is higher in copper, vitamin B2, vitamin B6, and folate; however, spelt is richer in manganese, iron, phosphorus, selenium, zinc, and vitamin B3.
  • Spelt's daily need coverage for manganese is 59% higher.
  • Millet raw has 3 times more vitamin B2 than spelt. While millet raw has 0.29mg of vitamin B2, spelt has only 0.113mg.

The food types used in this comparison are Millet, raw and Spelt, uncooked.

Infographic

Millet raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
Spelt
Spelt
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
Contains more CopperCopper +46.8%
Contains less SodiumSodium -37.5%
Contains more MagnesiumMagnesium +19.3%
Contains more CalciumCalcium +237.5%
Contains more PotassiumPotassium +99%
Contains more IronIron +47.5%
Contains more ZincZinc +95.2%
Contains more PhosphorusPhosphorus +40.7%
Contains more ManganeseManganese +82.8%
Contains more SeleniumSelenium +333.3%

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% 1% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 0%
Spelt
Spelt
4
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% 16% 0% 91% 26% 128% 64% 53% 0% 9% 34% 0%
Contains more Vitamin B1Vitamin B1 +15.7%
Contains more Vitamin B2Vitamin B2 +156.6%
Contains more Vitamin B6Vitamin B6 +67%
Contains more FolateFolate +88.9%
Contains more Vitamin EVitamin E +1480%
Contains more Vitamin B3Vitamin B3 +45%
Contains more Vitamin B5Vitamin B5 +25.9%
Contains more Vitamin KVitamin K +300%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Millet raw Spelt DV% diff.
Manganese 1.632mg 2.983mg 59%
Copper 0.75mg 0.511mg 27%
Starch 53.92g 22%
Iron 3.01mg 4.44mg 18%
Phosphorus 285mg 401mg 17%
Selenium 2.7µg 11.7µg 16%
Zinc 1.68mg 3.28mg 15%
Vitamin B2 0.29mg 0.113mg 14%
Vitamin B3 4.72mg 6.843mg 13%
Vitamin B6 0.384mg 0.23mg 12%
Folate 85µg 45µg 10%
Fiber 8.5g 10.7g 9%
Protein 11.02g 14.57g 7%
Potassium 195mg 388mg 6%
Polyunsaturated fat 2.134g 1.258g 6%
Magnesium 114mg 136mg 5%
Vitamin E 0.05mg 0.79mg 5%
Vitamin B1 0.421mg 0.364mg 5%
Vitamin B5 0.848mg 1.068mg 4%
Fats 4.22g 2.43g 3%
Vitamin K 0.9µg 3.6µg 2%
Calories 378kcal 338kcal 2%
Calcium 8mg 27mg 2%
Carbs 72.85g 70.19g 1%
Saturated fat 0.723g 0.406g 1%
Monounsaturated fat 0.773g 0.445g 1%
Net carbs 64.35g 59.49g N/A
Sugar 6.82g N/A
Sodium 5mg 8mg 0%
Tryptophan 0.119mg 0.132mg 0%
Threonine 0.353mg 0.443mg 0%
Isoleucine 0.465mg 0.552mg 0%
Leucine 1.4mg 1.07mg 0%
Lysine 0.212mg 0.409mg 0%
Methionine 0.221mg 0.258mg 0%
Phenylalanine 0.58mg 0.737mg 0%
Valine 0.578mg 0.681mg 0%
Histidine 0.236mg 0.36mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 4% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 g
Spelt
Spelt
2
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 FatsFats +73.7%
Contains more OtherOther +81%
Contains more ProteinProtein +32.2%
Contains more WaterWater +27.1%
~equal in Carbs ~70.19g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 21% 59%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.773 g
Polyunsaturated fat: Poly. Fat 2.134 g
Spelt
Spelt
1
19% 21% 60%
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 +73.7%
Contains more Poly. FatPolyunsaturated fat +69.6%
Contains less Sat. FatSaturated fat -43.8%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.