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Millet vs Flour - In-Depth Nutrition Comparison

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Important differences between Millet and Flour

  • Millet has more Copper, Manganese, Vitamin B6, Phosphorus, Fiber, and Magnesium, however Flour is richer in Selenium, Vitamin B1, Folate, and Iron.
  • Millet's daily need coverage for Copper is 67% more.
  • Millet contains 9 times more Vitamin B6 than Flour. Millet contains 0.384mg of Vitamin B6, while Flour contains 0.044mg.

The food varieties used in the comparison are Millet, raw and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Millet vs Flour 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Millet
5
:
3
Flour
Contains more Magnesium +418.2%
Contains more Phosphorus +163.9%
Contains more Potassium +82.2%
Contains more Zinc +140%
Contains more Copper +420.8%
Contains more Calcium +87.5%
Contains more Iron +54.2%
Contains less Sodium -60%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 113% 82% 123% 18% 1% 46% 250%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 174% 16% 47% 10% 1% 20% 48%
Contains more Magnesium +418.2%
Contains more Phosphorus +163.9%
Contains more Potassium +82.2%
Contains more Zinc +140%
Contains more Copper +420.8%
Contains more Calcium +87.5%
Contains more Iron +54.2%
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
3
:
5
Flour
Contains more Vitamin B5 +93.6%
Contains more Vitamin B6 +772.7%
Contains more Vitamin K +200%
Contains more Vitamin E +20%
Contains more Vitamin B1 +86.5%
Contains more Vitamin B2 +70.3%
Contains more Vitamin B3 +25.1%
Contains more Folate +115.3%
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 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
Contains more Vitamin B5 +93.6%
Contains more Vitamin B6 +772.7%
Contains more Vitamin K +200%
Contains more Vitamin E +20%
Contains more Vitamin B1 +86.5%
Contains more Vitamin B2 +70.3%
Contains more Vitamin B3 +25.1%
Contains more Folate +115.3%

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

All nutrients comparison - raw data values

Nutrient Millet Flour Opinion
Net carbs 64.35g 73.61g Flour
Protein 11.02g 10.33g Millet
Fats 4.22g 0.98g Millet
Carbs 72.85g 76.31g Flour
Calories 378kcal 364kcal Millet
Starch g g
Fructose g g
Sugar g 0.27g Millet
Fiber 8.5g 2.7g Millet
Calcium 8mg 15mg Flour
Iron 3.01mg 4.64mg Flour
Magnesium 114mg 22mg Millet
Phosphorus 285mg 108mg Millet
Potassium 195mg 107mg Millet
Sodium 5mg 2mg Flour
Zinc 1.68mg 0.7mg Millet
Copper 0.75mg 0.144mg Millet
Vitamin A 0IU 0IU
Vitamin E 0.05mg 0.06mg Flour
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.421mg 0.785mg Flour
Vitamin B2 0.29mg 0.494mg Flour
Vitamin B3 4.72mg 5.904mg Flour
Vitamin B5 0.848mg 0.438mg Millet
Vitamin B6 0.384mg 0.044mg Millet
Folate 85µg 183µg Flour
Vitamin B12 0µg 0µg
Vitamin K 0.9µg 0.3µg Millet
Tryptophan 0.119mg 0.127mg Flour
Threonine 0.353mg 0.281mg Millet
Isoleucine 0.465mg 0.357mg Millet
Leucine 1.4mg 0.71mg Millet
Lysine 0.212mg 0.228mg Flour
Methionine 0.221mg 0.183mg Millet
Phenylalanine 0.58mg 0.52mg Millet
Valine 0.578mg 0.415mg Millet
Histidine 0.236mg 0.23mg Millet
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.723g 0.155g Flour
Monounsaturated Fat 0.773g 0.087g Millet
Polyunsaturated fat 2.134g 0.413g Millet

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet Flour
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
50
Flour
Mineral Summary Score
79
Millet
40
Flour

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
62%
Flour
Carbohydrates
73%
Millet
76%
Flour
Fats
19%
Millet
5%
Flour

Comparison summary

Which food is lower in Sugar?
Millet
Millet is lower in Sugar (difference - 0.27g)
Which food is lower in glycemic index?
Millet
Millet is lower in glycemic index (difference - 1)
Which food is cheaper?
Millet
Millet is cheaper (difference - $0.4)
Which food is richer in minerals?
Millet
Millet is relatively richer in minerals
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 0.568g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.