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Millet vs. Spelt — In-Depth Nutrition Comparison

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Summary of differences between Millet and Spelt

  • The amount of Manganese, Iron, Fiber, Vitamin B3, Phosphorus, Copper, and Selenium in Spelt is higher than in Millet.
  • Spelt covers your daily need of Manganese 36% more than Millet.

These are the specific foods used in this comparison Millet, cooked and Spelt, cooked.

Infographic

Millet 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
1
:
9
Spelt
Contains less Sodium -60%
Contains more Calcium +233.3%
Contains more Iron +165.1%
Contains more Magnesium +11.4%
Contains more Phosphorus +50%
Contains more Potassium +130.6%
Contains more Zinc +37.4%
Contains more Copper +33.5%
Contains more Manganese +301.1%
Contains more Selenium +344.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 24% 32% 43% 6% 1% 25% 54% 36% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 63% 35% 65% 13% 1% 35% 72% 143% 22%
Contains less Sodium -60%
Contains more Calcium +233.3%
Contains more Iron +165.1%
Contains more Magnesium +11.4%
Contains more Phosphorus +50%
Contains more Potassium +130.6%
Contains more Zinc +37.4%
Contains more Copper +33.5%
Contains more Manganese +301.1%
Contains more Selenium +344.4%

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
8
:
3
Spelt
Contains more Vitamin B2 +173.3%
Contains more Vitamin B6 +35%
Contains more Folate +46.2%
Contains more Vitamin A +33.3%
Contains more Vitamin E +1200%
Contains more Vitamin B3 +93.2%
Equal in Vitamin B1 - 0.103
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 1% 0% 0% 27% 19% 25% 11% 25% 15% 0% 7% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 6% 0% 0% 26% 7% 49% 0% 19% 10% 0% 0% 0%
Contains more Vitamin B2 +173.3%
Contains more Vitamin B6 +35%
Contains more Folate +46.2%
Contains more Vitamin A +33.3%
Contains more Vitamin E +1200%
Contains more Vitamin B3 +93.2%
Equal in Vitamin B1 - 0.103

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Millet
2
:
3
Spelt
Contains more Fats +17.6%
Contains more Protein +56.7%
Contains more Carbs +11.7%
Contains more Other +58.5%
Equal in Water - 66.56
4% 24% 71%
Protein: 3.51 g
Fats: 1 g
Carbs: 23.67 g
Water: 71.41 g
Other: 0.41 g
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
Contains more Fats +17.6%
Contains more Protein +56.7%
Contains more Carbs +11.7%
Contains more Other +58.5%
Equal in Water - 66.56

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Millet Spelt Opinion
Net carbs 22.37g 22.54g Spelt
Protein 3.51g 5.5g Spelt
Fats 1g 0.85g Millet
Carbs 23.67g 26.44g Spelt
Calories 119kcal 127kcal Spelt
Starch 19.57g Spelt
Sugar 0.13g Spelt
Fiber 1.3g 3.9g Spelt
Calcium 3mg 10mg Spelt
Iron 0.63mg 1.67mg Spelt
Magnesium 44mg 49mg Spelt
Phosphorus 100mg 150mg Spelt
Potassium 62mg 143mg Spelt
Sodium 2mg 5mg Millet
Zinc 0.91mg 1.25mg Spelt
Copper 0.161mg 0.215mg Spelt
Manganese 0.272mg 1.091mg Spelt
Selenium 0.9µg 4µg Spelt
Vitamin A 3IU 4IU Spelt
Vitamin E 0.02mg 0.26mg Spelt
Vitamin B1 0.106mg 0.103mg Millet
Vitamin B2 0.082mg 0.03mg Millet
Vitamin B3 1.33mg 2.57mg Spelt
Vitamin B5 0.171mg Millet
Vitamin B6 0.108mg 0.08mg Millet
Folate 19µg 13µg Millet
Choline 11.2mg Millet
Vitamin K 0.3µg Millet
Tryptophan 0.038mg Millet
Threonine 0.113mg Millet
Isoleucine 0.148mg Millet
Leucine 0.446mg Millet
Lysine 0.067mg Millet
Methionine 0.07mg Millet
Phenylalanine 0.185mg Millet
Valine 0.184mg Millet
Histidine 0.075mg Millet
Saturated Fat 0.172g Spelt
Monounsaturated Fat 0.184g Millet
Polyunsaturated fat 0.508g Millet

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet Spelt
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
9%
Spelt
Minerals Daily Need Coverage Score
22%
Millet
45%
Spelt

Comparison summary

Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 0.13g)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.172g)
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 contains less Sodium?
Millet
Millet contains less Sodium (difference - 3mg)
Which food is richer in vitamins?
Millet
Millet is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169746/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.