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Millet vs. Wheat — In-Depth Nutrition Comparison

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Differences between Millet and Wheat

  • Millet contains less Selenium, Manganese, Iron, Fiber, Zinc, Phosphorus, Vitamin B3, and Copper than Wheat.
  • Wheat's daily need coverage for Selenium is 56% higher.
  • The amount of Sugar in Millet is lower.

The food types used in this comparison are Millet, cooked and Wheat, KAMUT khorasan, cooked.

Infographic

Millet vs Wheat 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
Wheat
Contains less Sodium -75%
Contains more Calcium +200%
Contains more Iron +179.4%
Contains more Phosphorus +47%
Contains more Potassium +164.5%
Contains more Zinc +102.2%
Contains more Copper +28.6%
Contains more Manganese +278.7%
Contains more Selenium +3444.4%
Equal in Magnesium - 48
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% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Contains less Sodium -75%
Contains more Calcium +200%
Contains more Iron +179.4%
Contains more Phosphorus +47%
Contains more Potassium +164.5%
Contains more Zinc +102.2%
Contains more Copper +28.6%
Contains more Manganese +278.7%
Contains more Selenium +3444.4%
Equal in Magnesium - 48

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
Wheat
Contains more Vitamin B1 +11.6%
Contains more Vitamin B2 +173.3%
Contains more Vitamin B6 +54.3%
Contains more Folate +72.7%
Contains more Vitamin A +33.3%
Contains more Vitamin E +1100%
Contains more Vitamin B3 +73.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 27% 19% 25% 11% 25% 15% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 24% 7% 44% 0% 17% 9% 0% 0%
Contains more Vitamin B1 +11.6%
Contains more Vitamin B2 +173.3%
Contains more Vitamin B6 +54.3%
Contains more Folate +72.7%
Contains more Vitamin A +33.3%
Contains more Vitamin E +1100%
Contains more Vitamin B3 +73.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Millet
2
:
3
Wheat
Contains more Fats +20.5%
Contains more Protein +62.7%
Contains more Carbs +16.6%
Contains more Other +65.9%
Equal in Water - 65.18
4% 24% 71%
Protein: 3.51 g
Fats: 1 g
Carbs: 23.67 g
Water: 71.41 g
Other: 0.41 g
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Contains more Fats +20.5%
Contains more Protein +62.7%
Contains more Carbs +16.6%
Contains more Other +65.9%
Equal in Water - 65.18

Fat Type Comparison

Fat type breakdown side-by-side comparison
Millet
2
:
1
Wheat
Contains more Monounsaturated Fat +119%
Contains more Polyunsaturated fat +109.1%
Contains less Saturated Fat -55.2%
20% 21% 59%
Saturated Fat: 0.172 g
Monounsaturated Fat: 0.184 g
Polyunsaturated fat: 0.508 g
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
Contains more Monounsaturated Fat +119%
Contains more Polyunsaturated fat +109.1%
Contains less Saturated Fat -55.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Millet Wheat Opinion
Net carbs 22.37g 23.3g Wheat
Protein 3.51g 5.71g Wheat
Fats 1g 0.83g Millet
Carbs 23.67g 27.6g Wheat
Calories 119kcal 132kcal Wheat
Sugar 0.13g 3.07g Millet
Fiber 1.3g 4.3g Wheat
Calcium 3mg 9mg Wheat
Iron 0.63mg 1.76mg Wheat
Magnesium 44mg 48mg Wheat
Phosphorus 100mg 147mg Wheat
Potassium 62mg 164mg Wheat
Sodium 2mg 8mg Millet
Zinc 0.91mg 1.84mg Wheat
Copper 0.161mg 0.207mg Wheat
Manganese 0.272mg 1.03mg Wheat
Selenium 0.9µg 31.9µg Wheat
Vitamin A 3IU 4IU Wheat
Vitamin E 0.02mg 0.24mg Wheat
Vitamin B1 0.106mg 0.095mg Millet
Vitamin B2 0.082mg 0.03mg Millet
Vitamin B3 1.33mg 2.305mg Wheat
Vitamin B5 0.171mg Millet
Vitamin B6 0.108mg 0.07mg Millet
Folate 19µg 11µg Millet
Vitamin K 0.3µg Millet
Tryptophan 0.038mg 0.051mg Wheat
Threonine 0.113mg 0.172mg Wheat
Isoleucine 0.148mg 0.22mg Wheat
Leucine 0.446mg 0.432mg Millet
Lysine 0.067mg 0.161mg Wheat
Methionine 0.07mg 0.097mg Wheat
Phenylalanine 0.185mg 0.3mg Wheat
Valine 0.184mg 0.267mg Wheat
Histidine 0.075mg 0.147mg Wheat
Trans Fat 0.002g Millet
Saturated Fat 0.172g 0.077g Wheat
Monounsaturated Fat 0.184g 0.084g Millet
Polyunsaturated fat 0.508g 0.243g Millet

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet Wheat
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%
Wheat
Minerals Daily Need Coverage Score
22%
Millet
61%
Wheat

Comparison summary

Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 0.095g)
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 is lower in Sugar?
Millet
Millet is lower in Sugar (difference - 2.94g)
Which food contains less Sodium?
Millet
Millet contains less Sodium (difference - 6mg)
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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.