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  6. Millet vs. Flour

Millet vs. Flour — In-Depth Nutrition Comparison

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Summary of differences between Millet and Flour

  • Millet has more Magnesium, while Flour has more Selenium, Vitamin B1, Iron, Folate, Vitamin B2, Vitamin B3, Manganese, Fiber, and Vitamin B5.
  • Flour covers your daily need of Selenium 60% more than Millet.
  • Millet contains 2 times more Magnesium than Flour. While Millet contains 44mg of Magnesium, Flour contains only 22mg.

These are the specific foods used in this comparison Millet, cooked 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Millet
Millet
3
:
6
Flour
Flour
Contains more Magnesium +100%
Contains more Zinc +30%
Contains more Copper +11.8%
Contains more Calcium +400%
Contains more Iron +636.5%
Contains more Potassium +72.6%
Contains more Manganese +150.7%
Contains more Selenium +3666.7%
Equal in Phosphorus - 108
Equal in Sodium - 2
Millet
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 24% 32% 43% 6% 1% 25% 54% 36% 5%
Flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Contains more Magnesium +100%
Contains more Zinc +30%
Contains more Copper +11.8%
Contains more Calcium +400%
Contains more Iron +636.5%
Contains more Potassium +72.6%
Contains more Manganese +150.7%
Contains more Selenium +3666.7%
Equal in Phosphorus - 108
Equal in Sodium - 2

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
Millet
2
:
6
Flour
Flour
Contains more Vitamin A +∞%
Contains more Vitamin B6 +145.5%
Contains more Vitamin E +200%
Contains more Vitamin B1 +640.6%
Contains more Vitamin B2 +502.4%
Contains more Vitamin B3 +343.9%
Contains more Vitamin B5 +156.1%
Contains more Folate +863.2%
Equal in Vitamin K - 0.3
Millet
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%
Flour
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 A +∞%
Contains more Vitamin B6 +145.5%
Contains more Vitamin E +200%
Contains more Vitamin B1 +640.6%
Contains more Vitamin B2 +502.4%
Contains more Vitamin B3 +343.9%
Contains more Vitamin B5 +156.1%
Contains more Folate +863.2%
Equal in Vitamin K - 0.3

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Millet
Millet
2
:
3
Flour
Flour
Contains more Water +499.1%
Contains more Protein +194.3%
Contains more Carbs +222.4%
Contains more Other +12.2%
Equal in Fats - 0.98
Millet
4% 24% 71%
Protein: 3.51 g
Fats: 1 g
Carbs: 23.67 g
Water: 71.41 g
Other: 0.41 g
Flour
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more Water +499.1%
Contains more Protein +194.3%
Contains more Carbs +222.4%
Contains more Other +12.2%
Equal in Fats - 0.98

Fat Type Comparison

Fat type breakdown side-by-side comparison
Millet
Millet
2
:
1
Flour
Flour
Contains more Monounsaturated Fat +111.5%
Contains more Polyunsaturated fat +23%
Equal in Saturated Fat - 0.155
Millet
20% 21% 59%
Saturated Fat: 0.172 g
Monounsaturated Fat: 0.184 g
Polyunsaturated fat: 0.508 g
Flour
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Contains more Monounsaturated Fat +111.5%
Contains more Polyunsaturated fat +23%
Equal in Saturated Fat - 0.155

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Millet Flour Opinion
Net carbs 22.37g 73.61g Flour
Protein 3.51g 10.33g Flour
Fats 1g 0.98g Millet
Carbs 23.67g 76.31g Flour
Calories 119kcal 364kcal Flour
Sugar 0.13g 0.27g Millet
Fiber 1.3g 2.7g Flour
Calcium 3mg 15mg Flour
Iron 0.63mg 4.64mg Flour
Magnesium 44mg 22mg Millet
Phosphorus 100mg 108mg Flour
Potassium 62mg 107mg Flour
Sodium 2mg 2mg
Zinc 0.91mg 0.7mg Millet
Copper 0.161mg 0.144mg Millet
Manganese 0.272mg 0.682mg Flour
Selenium 0.9µg 33.9µg Flour
Vitamin A 3IU 0IU Millet
Vitamin E 0.02mg 0.06mg Flour
Vitamin B1 0.106mg 0.785mg Flour
Vitamin B2 0.082mg 0.494mg Flour
Vitamin B3 1.33mg 5.904mg Flour
Vitamin B5 0.171mg 0.438mg Flour
Vitamin B6 0.108mg 0.044mg Millet
Folate 19µg 183µg Flour
Vitamin K 0.3µg 0.3µg
Tryptophan 0.038mg 0.127mg Flour
Threonine 0.113mg 0.281mg Flour
Isoleucine 0.148mg 0.357mg Flour
Leucine 0.446mg 0.71mg Flour
Lysine 0.067mg 0.228mg Flour
Methionine 0.07mg 0.183mg Flour
Phenylalanine 0.185mg 0.52mg Flour
Valine 0.184mg 0.415mg Flour
Histidine 0.075mg 0.23mg Flour
Saturated Fat 0.172g 0.155g Flour
Monounsaturated Fat 0.184g 0.087g Millet
Polyunsaturated fat 0.508g 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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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
50%
Flour
Minerals Daily Need Coverage Score
22%
Millet
59%
Flour

Comparison summary

Which food is lower in Sugar?
Millet
Millet is lower in Sugar (difference - 0.14g)
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 lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 0.017g)
Which food is richer in minerals?
Flour
Flour is relatively richer in minerals
Which food is richer in vitamins?
Flour
Flour is relatively richer in vitamins
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
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. 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.