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Millet vs Pasta - In-Depth Nutrition Comparison

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A recap on differences between Millet and Pasta

  • Pasta has less Copper, Manganese, Phosphorus, Vitamin B6, Iron, Vitamin B3, Magnesium, Vitamin B1, and Vitamin B5.
  • Millet covers your daily Copper needs 73% more than Pasta.
  • Pasta contains 11 times less Vitamin B6 than Millet. Millet contains 0.384mg of Vitamin B6, while Pasta contains 0.034mg.
  • Millet has less Cholesterol.

Food varieties used in this article are Millet, raw and Pasta, fresh-refrigerated, plain, cooked.

Infographic

Millet vs Pasta infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Millet
8
:
0
Pasta
Contains more Calcium +33.3%
Contains more Iron +164%
Contains more Magnesium +533.3%
Contains more Phosphorus +352.4%
Contains more Potassium +712.5%
Contains less Sodium -16.7%
Contains more Zinc +200%
Contains more Copper +706.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 113% 82% 123% 18% 1% 46% 250%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 43% 13% 27% 3% 1% 16% 31%
Contains more Calcium +33.3%
Contains more Iron +164%
Contains more Magnesium +533.3%
Contains more Phosphorus +352.4%
Contains more Potassium +712.5%
Contains less Sodium -16.7%
Contains more Zinc +200%
Contains more Copper +706.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Millet
9
:
2
Pasta
Contains more Vitamin B1 +101.4%
Contains more Vitamin B2 +93.3%
Contains more Vitamin B3 +375.8%
Contains more Vitamin B5 +363.4%
Contains more Vitamin B6 +1029.4%
Contains more Folate +32.8%
Contains more Vitamin A +∞%
Contains more Vitamin B12 +∞%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 53% 35% 19% 11% 8% 48% 18% 0%
Contains more Vitamin B1 +101.4%
Contains more Vitamin B2 +93.3%
Contains more Vitamin B3 +375.8%
Contains more Vitamin B5 +363.4%
Contains more Vitamin B6 +1029.4%
Contains more Folate +32.8%
Contains more Vitamin A +∞%
Contains more Vitamin B12 +∞%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Millet Pasta
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Millet Pasta Opinion
Net carbs 64.35g 24.93g Millet
Protein 11.02g 5.15g Millet
Fats 4.22g 1.05g Millet
Carbs 72.85g 24.93g Millet
Calories 378kcal 131kcal Millet
Starch g g
Fructose g g
Sugar g g
Fiber 8.5g g Millet
Calcium 8mg 6mg Millet
Iron 3.01mg 1.14mg Millet
Magnesium 114mg 18mg Millet
Phosphorus 285mg 63mg Millet
Potassium 195mg 24mg Millet
Sodium 5mg 6mg Millet
Zinc 1.68mg 0.56mg Millet
Copper 0.75mg 0.093mg Millet
Vitamin A 0IU 20IU Pasta
Vitamin E 0.05mg mg Millet
Vitamin D 0IU IU Millet
Vitamin D 0µg µg Millet
Vitamin C 0mg 0mg
Vitamin B1 0.421mg 0.209mg Millet
Vitamin B2 0.29mg 0.15mg Millet
Vitamin B3 4.72mg 0.992mg Millet
Vitamin B5 0.848mg 0.183mg Millet
Vitamin B6 0.384mg 0.034mg Millet
Folate 85µg 64µg Millet
Vitamin B12 0µg 0.14µg Pasta
Vitamin K 0.9µg µg Millet
Tryptophan 0.119mg 0.065mg Millet
Threonine 0.353mg 0.134mg Millet
Isoleucine 0.465mg 0.197mg Millet
Leucine 1.4mg 0.348mg Millet
Lysine 0.212mg 0.097mg Millet
Methionine 0.221mg 0.079mg Millet
Phenylalanine 0.58mg 0.247mg Millet
Valine 0.578mg 0.217mg Millet
Histidine 0.236mg 0.103mg Millet
Cholesterol 0mg 33mg Millet
Trans Fat g g
Saturated Fat 0.723g 0.15g Pasta
Monounsaturated Fat 0.773g 0.124g Millet
Polyunsaturated fat 2.134g 0.429g Millet

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet Pasta
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
39
Millet
16
Pasta
Mineral Summary Score
79
Millet
17
Pasta

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
66%
Millet
31%
Pasta
Carbohydrates
73%
Millet
25%
Pasta
Fats
19%
Millet
5%
Pasta

Comparison summary

Which food is lower in Saturated Fat?
Pasta
Pasta is lower in Saturated Fat (difference - 0.573g)
Which food is lower in glycemic index?
Pasta
Pasta is lower in glycemic index (difference - 22)
Which food contains less Sodium?
Millet
Millet contains less Sodium (difference - 1mg)
Which food is lower in Cholesterol?
Millet
Millet is lower in Cholesterol (difference - 33mg)
Which food is cheaper?
Millet
Millet is cheaper (difference - $2.4)
Which food is richer in minerals?
Millet
Millet is relatively richer in minerals
Which food is richer in vitamins?
Millet
Millet is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Millet - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/nutrients
  2. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.