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Millet vs Wheat - In-Depth Nutrition Comparison

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What are the differences between Millet and Wheat?

  • Millet is higher in Copper, Vitamin B2, and Folate, yet Wheat is higher in Selenium, Manganese, Phosphorus, Zinc, Vitamin B3, Magnesium, and Potassium.
  • Wheat's daily need coverage for Selenium is 158% more.
  • Millet has 2 times more Vitamin B2 than Wheat. While Millet has 0.29mg of Vitamin B2, Wheat has only 0.121mg.

We used Millet, raw and Wheat, durum types in this article.

Infographic

Millet vs Wheat 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
1
:
7
Wheat
Contains more Copper +35.6%
Contains more Iron +16.9%
Contains more Calcium +325%
Contains more Potassium +121%
Contains more Magnesium +26.3%
Contains more Zinc +147.6%
Contains more Phosphorus +78.2%
Contains less Sodium -60%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 113% 3% 18% 82% 250% 46% 123% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 132% 11% 39% 103% 185% 114% 218% 1%
Contains more Copper +35.6%
Contains more Iron +16.9%
Contains more Calcium +325%
Contains more Potassium +121%
Contains more Magnesium +26.3%
Contains more Zinc +147.6%
Contains more Phosphorus +78.2%
Contains less Sodium -60%

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
5
:
3
Wheat
Contains more Vitamin B2 +139.7%
Contains more Folate +97.7%
Contains more Vitamin B3 +42.8%
Contains more Vitamin B5 +10.3%
Equal in Vitamin B1 - 0.419
Equal in Vitamin B6 - 0.419
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 1% 0% 106% 67% 89% 51% 89% 0% 3% 64%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 105% 28% 127% 57% 97% 0% 0% 33%
Contains more Vitamin B2 +139.7%
Contains more Folate +97.7%
Contains more Vitamin B3 +42.8%
Contains more Vitamin B5 +10.3%
Equal in Vitamin B1 - 0.419
Equal in Vitamin B6 - 0.419

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
37
Wheat
Mineral Summary Score
79
Millet
100
Wheat

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
82%
Wheat
Carbohydrates
73%
Millet
71%
Wheat
Fats
19%
Millet
11%
Wheat

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 Wheat
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Rich in vitamins Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 0.269g)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 21)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $0.2)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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.

All nutrients comparison - raw data values

Nutrient Millet Wheat Opinion
Calories 378 339 Millet
Protein 11.02 13.68 Wheat
Fats 4.22 2.47 Millet
Vitamin C 0 0
Carbs 72.85 71.13 Millet
Cholesterol 0 0
Vitamin D 0 0
Iron 3.01 3.52 Wheat
Calcium 8 34 Wheat
Potassium 195 431 Wheat
Magnesium 114 144 Wheat
Sugar
Fiber 8.5 Millet
Copper 0.75 0.553 Millet
Zinc 1.68 4.16 Wheat
Starch
Phosphorus 285 508 Wheat
Sodium 5 2 Wheat
Vitamin A 0 0
Vitamin E 0.05 Millet
Vitamin D 0 0
Vitamin B1 0.421 0.419 Millet
Vitamin B2 0.29 0.121 Millet
Vitamin B3 4.72 6.738 Wheat
Vitamin B5 0.848 0.935 Wheat
Vitamin B6 0.384 0.419 Wheat
Vitamin B12 0 0
Vitamin K 0.9 Millet
Folate 85 43 Millet
Trans Fat
Saturated Fat 0.723 0.454 Wheat
Monounsaturated Fat 0.773 0.344 Millet
Polyunsaturated fat 2.134 0.978 Millet
Tryptophan 0.119 0.176 Wheat
Threonine 0.353 0.366 Wheat
Isoleucine 0.465 0.533 Wheat
Leucine 1.4 0.934 Millet
Lysine 0.212 0.303 Wheat
Methionine 0.221 0.221
Phenylalanine 0.58 0.681 Wheat
Valine 0.578 0.594 Wheat
Histidine 0.236 0.322 Wheat
Fructose

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.