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Millet vs. Cornmeal — In-Depth Nutrition Comparison

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The main differences between Millet and Cornmeal

  • Millet has more Copper, however, Cornmeal has more Folate, Iron, Vitamin B1, Vitamin B2, Vitamin B3, Selenium, Fiber, and Vitamin B6.
  • Daily need coverage for Folate from Cornmeal is 48% higher.
  • Cornmeal has 2 times less Copper than Millet. Millet has 0.161mg of Copper, while Cornmeal has 0.076mg.

Food types used in this article are Millet, cooked and Cornmeal, degermed, enriched, yellow.

Infographic

Millet vs Cornmeal 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
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 0.9% 5.5% 24% 54% 25% 43% 0.26% 35% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 0.9% 13% 164% 25% 18% 42% 0.91% 23% 57%
Contains more MagnesiumMagnesium +37.5%
Contains more CopperCopper +111.8%
Contains more ZincZinc +37.9%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +56.3%
Contains more PotassiumPotassium +129%
Contains more IronIron +592.1%
Contains more SeleniumSelenium +1066.7%
~equal in Calcium ~3mg
~equal in Phosphorus ~99mg

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
2
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% 0.18% 0.4% 0% 27% 19% 25% 10% 25% 0% 0.75% 14% 6.1%
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% 13% 2.4% 0% 138% 88% 93% 14% 42% 0% 0% 157% 4.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +30.2%
Contains more Vitamin AVitamin A +7033.3%
Contains more Vitamin E Vitamin E +500%
Contains more Vitamin B1Vitamin B1 +419.8%
Contains more Vitamin B2Vitamin B2 +365.9%
Contains more Vitamin B3Vitamin B3 +273.5%
Contains more Vitamin B5Vitamin B5 +40.4%
Contains more Vitamin B6Vitamin B6 +68.5%
Contains more FolateFolate +1000%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Millet
1
4% 24% 71%
Protein: 3.51 g
Fats: 1 g
Carbs: 23.67 g
Water: 71.41 g
Other: 0.41 g
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
Contains more WaterWater +538.7%
Contains more ProteinProtein +102.6%
Contains more FatsFats +75%
Contains more CarbsCarbs +235.7%
Contains more OtherOther +24.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Millet
1
20% 21% 59%
Saturated Fat: Sat. Fat 0.172 g
Monounsaturated Fat: Mono. Fat 0.184 g
Polyunsaturated fat: Poly. Fat 0.508 g
15% 27% 58%
Saturated Fat: Sat. Fat 0.22 g
Monounsaturated Fat: Mono. Fat 0.39 g
Polyunsaturated fat: Poly. Fat 0.828 g
Contains less Sat. FatSaturated Fat -21.8%
Contains more Mono. FatMonounsaturated Fat +112%
Contains more Poly. FatPolyunsaturated fat +63%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Millet Cornmeal Opinion
Calories 119kcal 370kcal Cornmeal
Protein 3.51g 7.11g Cornmeal
Fats 1g 1.75g Cornmeal
Net carbs 22.37g 75.55g Cornmeal
Carbs 23.67g 79.45g Cornmeal
Magnesium 44mg 32mg Millet
Calcium 3mg 3mg
Potassium 62mg 142mg Cornmeal
Iron 0.63mg 4.36mg Cornmeal
Sugar 0.13g 1.61g Millet
Fiber 1.3g 3.9g Cornmeal
Copper 0.161mg 0.076mg Millet
Zinc 0.91mg 0.66mg Millet
Starch 73.3g Cornmeal
Phosphorus 100mg 99mg Millet
Sodium 2mg 7mg Millet
Vitamin A 3IU 214IU Cornmeal
Vitamin A RAE 0µg 11µg Cornmeal
Vitamin E 0.02mg 0.12mg Cornmeal
Manganese 0.272mg 0.174mg Millet
Selenium 0.9µg 10.5µg Cornmeal
Vitamin B1 0.106mg 0.551mg Cornmeal
Vitamin B2 0.082mg 0.382mg Cornmeal
Vitamin B3 1.33mg 4.968mg Cornmeal
Vitamin B5 0.171mg 0.24mg Cornmeal
Vitamin B6 0.108mg 0.182mg Cornmeal
Vitamin K 0.3µg 0µg Millet
Folate 19µg 209µg Cornmeal
Choline 11.2mg 8.6mg Millet
Saturated Fat 0.172g 0.22g Millet
Monounsaturated Fat 0.184g 0.39g Cornmeal
Polyunsaturated fat 0.508g 0.828g Cornmeal
Tryptophan 0.038mg 0.038mg
Threonine 0.113mg 0.172mg Cornmeal
Isoleucine 0.148mg 0.242mg Cornmeal
Leucine 0.446mg 1.006mg Cornmeal
Lysine 0.067mg 0.105mg Cornmeal
Methionine 0.07mg 0.162mg Cornmeal
Phenylalanine 0.185mg 0.366mg Cornmeal
Valine 0.184mg 0.337mg Cornmeal
Histidine 0.075mg 0.172mg Cornmeal
Fructose 0.17g Cornmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet Cornmeal
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
10%
Millet
42%
Cornmeal
Minerals Daily Need Coverage Score
22%
Millet
37%
Cornmeal

Comparison summary

Which food is lower in Sugar?
Millet
Millet is lower in Sugar (difference - 1.48g)
Which food contains less Sodium?
Millet
Millet contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Millet
Millet is lower in Saturated Fat (difference - 0.048g)
Which food is cheaper?
Millet
Millet is cheaper (difference - $0.8)
Which food is lower in glycemic index?
Cornmeal
Cornmeal is lower in glycemic index (difference - 3)
Which food is richer in vitamins?
Cornmeal
Cornmeal is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168871/nutrients
  2. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/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.