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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.
Millet raw
Millet raw
2
:
8
Spelt
Spelt
Contains less Sodium -37.5%
Contains more Copper +46.8%
Contains more Calcium +237.5%
Contains more Iron +47.5%
Contains more Magnesium +19.3%
Contains more Phosphorus +40.7%
Contains more Potassium +99%
Contains more Zinc +95.2%
Contains more Manganese +82.8%
Contains more Selenium +333.3%
Millet raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 113% 82% 123% 18% 1% 46% 250% 213% 15%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Contains less Sodium -37.5%
Contains more Copper +46.8%
Contains more Calcium +237.5%
Contains more Iron +47.5%
Contains more Magnesium +19.3%
Contains more Phosphorus +40.7%
Contains more Potassium +99%
Contains more Zinc +95.2%
Contains more Manganese +82.8%
Contains more Selenium +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.
Millet raw
Millet raw
5
:
5
Spelt
Spelt
Contains more Vitamin B1 +15.7%
Contains more Vitamin B2 +156.6%
Contains more Vitamin B6 +67%
Contains more Folate +88.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +1480%
Contains more Vitamin B3 +45%
Contains more Vitamin B5 +25.9%
Contains more Vitamin K +300%
Millet raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 106% 67% 89% 51% 89% 64% 0% 3%
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 +15.7%
Contains more Vitamin B2 +156.6%
Contains more Vitamin B6 +67%
Contains more Folate +88.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +1480%
Contains more Vitamin B3 +45%
Contains more Vitamin B5 +25.9%
Contains more Vitamin K +300%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Millet raw
Millet raw
3
:
2
Spelt
Spelt
Contains more Fats +73.7%
Contains more Other +81%
Contains more Protein +32.2%
Contains more Water +27.1%
Equal in Carbs - 70.19
Millet raw
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
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 +73.7%
Contains more Other +81%
Contains more Protein +32.2%
Contains more Water +27.1%
Equal in Carbs - 70.19

Fat Type Comparison

Fat type breakdown side-by-side comparison
Millet raw
Millet raw
2
:
1
Spelt
Spelt
Contains more Monounsaturated Fat +73.7%
Contains more Polyunsaturated fat +69.6%
Contains less Saturated Fat -43.8%
Millet raw
20% 21% 59%
Saturated Fat: 0.723 g
Monounsaturated Fat: 0.773 g
Polyunsaturated fat: 2.134 g
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Contains more Monounsaturated Fat +73.7%
Contains more Polyunsaturated fat +69.6%
Contains less Saturated Fat -43.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Millet raw Spelt
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet raw 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
39%
Millet raw
35%
Spelt
Minerals Daily Need Coverage Score
86%
Millet raw
119%
Spelt

Comparison summary

Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.317g)
Which food is lower in glycemic index?
Spelt
Spelt is lower in glycemic index (difference - 8)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $0.6)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is lower in Sugar?
Millet raw
Millet raw is lower in Sugar (difference - 6.82g)
Which food contains less Sodium?
Millet raw
Millet raw contains less Sodium (difference - 3mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.