Millet vs. Spelt — In-Depth Nutrition Comparison
Compare
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 for manganese, 36% more than millet.
These are the specific foods used in this comparison Millet, cooked and Spelt, cooked.
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.
| Contains less SodiumSodium | -60% |
| Contains more MagnesiumMagnesium | +11.4% |
| Contains more CalciumCalcium | +233.3% |
| Contains more PotassiumPotassium | +130.6% |
| Contains more IronIron | +165.1% |
| Contains more CopperCopper | +33.5% |
| Contains more ZincZinc | +37.4% |
| Contains more PhosphorusPhosphorus | +50% |
| Contains more ManganeseManganese | +301.1% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin B2Vitamin B2 | +173.3% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +35% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +46.2% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin EVitamin E | +1200% |
| Contains more Vitamin B3Vitamin B3 | +93.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +17.6% |
| Contains more ProteinProtein | +56.7% |
| Contains more CarbsCarbs | +11.7% |
| Contains more OtherOther | +58.5% |
~equal in
Water
~66.56g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
||
| Lower in Sodium |
|
||
| Rich in vitamins |
|
||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 0.272mg | 1.091mg | 36% |
| Iron | 0.63mg | 1.67mg | 13% |
| Fiber | 1.3g | 3.9g | 10% |
| Starch | 19.57g | 8% | |
| Vitamin B3 | 1.33mg | 2.57mg | 8% |
| Phosphorus | 100mg | 150mg | 7% |
| Copper | 0.161mg | 0.215mg | 6% |
| Selenium | 0.9µg | 4µg | 6% |
| Vitamin B2 | 0.082mg | 0.03mg | 4% |
| Protein | 3.51g | 5.5g | 4% |
| Polyunsaturated fat | 0.508g | 3% | |
| Vitamin B5 | 0.171mg | 3% | |
| Zinc | 0.91mg | 1.25mg | 3% |
| Folate | 19µg | 13µg | 2% |
| Vitamin B6 | 0.108mg | 0.08mg | 2% |
| Choline | 11.2mg | 2% | |
| Vitamin E | 0.02mg | 0.26mg | 2% |
| Potassium | 62mg | 143mg | 2% |
| Saturated fat | 0.172g | 1% | |
| Calcium | 3mg | 10mg | 1% |
| Magnesium | 44mg | 49mg | 1% |
| Carbs | 23.67g | 26.44g | 1% |
| Calories | 119kcal | 127kcal | 0% |
| Fats | 1g | 0.85g | 0% |
| Net carbs | 22.37g | 22.54g | N/A |
| Sugar | 0.13g | N/A | |
| Sodium | 2mg | 5mg | 0% |
| Vitamin B1 | 0.106mg | 0.103mg | 0% |
| Vitamin K | 0.3µg | 0% | |
| Monounsaturated fat | 0.184g | 0% | |
| Tryptophan | 0.038mg | 0% | |
| Threonine | 0.113mg | 0% | |
| Isoleucine | 0.148mg | 0% | |
| Leucine | 0.446mg | 0% | |
| Lysine | 0.067mg | 0% | |
| Methionine | 0.07mg | 0% | |
| Phenylalanine | 0.185mg | 0% | |
| Valine | 0.184mg | 0% | |
| Histidine | 0.075mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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%
9%
Minerals Daily Need Coverage Score
22%
45%
Comparison summary
Which food is lower in Sugar?
Spelt is lower in Sugar (difference - 0.13g)
Which food is lower in Saturated fat?
Spelt is lower in Saturated fat (difference - 0.172g)
Which food is lower in glycemic index?
Spelt is lower in glycemic index (difference - 8)
Which food is cheaper?
Spelt is cheaper (difference - $0.6)
Which food is richer in minerals?
Spelt is relatively richer in minerals
Which food contains less Sodium?
Millet contains less Sodium (difference - 3mg)
Which food is richer in vitamins?
Millet is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)