Spelt vs. Millet flour — In-Depth Nutrition Comparison
Compare
What are the differences between spelt and millet flour?
- Spelt is higher in manganese, fiber, phosphorus, protein, iron, zinc, and vitamin B3, yet millet flour is higher in selenium and vitamin B6.
- Spelt's daily need coverage for manganese is 86% more.
- Spelt has 3 times more fiber than millet flour. While spelt has 10.7g of fiber, millet flour has only 3.5g.
We used Spelt, uncooked and Millet flour types in this article.
Infographic
Infographic link
Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more MagnesiumMagnesium | +14.3% |
| Contains more CalciumCalcium | +92.9% |
| Contains more PotassiumPotassium | +73.2% |
| Contains more IronIron | +12.7% |
| Contains more ZincZinc | +24.7% |
| Contains more PhosphorusPhosphorus | +40.7% |
| Contains more ManganeseManganese | +197.7% |
| Contains less SodiumSodium | -50% |
| Contains more SeleniumSelenium | +179.5% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin EVitamin E | +618.2% |
| Contains more Vitamin B2Vitamin B2 | +54.8% |
| Contains more Vitamin B3Vitamin B3 | +13.7% |
| Contains more Vitamin KVitamin K | +350% |
| Contains more Vitamin B1Vitamin B1 | +13.5% |
| Contains more Vitamin B5Vitamin B5 | +18.6% |
| Contains more Vitamin B6Vitamin B6 | +61.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 2.983mg | 1.002mg | 86% |
| Selenium | 11.7µg | 32.7µg | 38% |
| Fiber | 10.7g | 3.5g | 29% |
| Phosphorus | 401mg | 285mg | 17% |
| Omega-6 (Linoleic acid) | 2.549g | 15% | |
| Vitamin B6 | 0.23mg | 0.372mg | 11% |
| Polyunsaturated fat | 1.258g | 2.618g | 9% |
| Protein | 14.57g | 10.75g | 8% |
| Starch | 53.92g | 69.88g | 7% |
| Iron | 4.44mg | 3.94mg | 6% |
| Zinc | 3.28mg | 2.63mg | 6% |
| Potassium | 388mg | 224mg | 5% |
| Vitamin E | 0.79mg | 0.11mg | 5% |
| Vitamin B3 | 6.843mg | 6.02mg | 5% |
| Magnesium | 136mg | 119mg | 4% |
| Vitamin B1 | 0.364mg | 0.413mg | 4% |
| Vitamin B5 | 1.068mg | 1.267mg | 4% |
| Fats | 2.43g | 4.25g | 3% |
| Copper | 0.511mg | 0.535mg | 3% |
| Vitamin B2 | 0.113mg | 0.073mg | 3% |
| Calories | 338kcal | 382kcal | 2% |
| Carbs | 70.19g | 75.12g | 2% |
| Vitamin K | 3.6µg | 0.8µg | 2% |
| Calcium | 27mg | 14mg | 1% |
| Folate | 45µg | 42µg | 1% |
| Saturated fat | 0.406g | 0.536g | 1% |
| Monounsaturated fat | 0.445g | 0.924g | 1% |
| Omega-3 (ALA) | 0.065g | 0.044g | 1% |
| Protein per 100 calories | 4.3g | 2.8g | N/A |
| Calories per 10 g protein | 232kcal | 355kcal | N/A |
| Weight per 100 calories | 30g | 26g | N/A |
| Unsaturated / Saturated Fat ratio | 4.2 | 6.6 | N/A |
| Net carbs | 59.49g | 71.62g | N/A |
| Sugar | 6.82g | 1.66g | N/A |
| Sodium | 8mg | 4mg | 0% |
| Trans fat | 0.002g | N/A | |
| Tryptophan | 0.132mg | 0.17mg | 0% |
| Threonine | 0.443mg | 0.354mg | 0% |
| Isoleucine | 0.552mg | 0.473mg | 0% |
| Leucine | 1.07mg | 1.537mg | 0% |
| Lysine | 0.409mg | 0.144mg | 0% |
| Methionine | 0.258mg | 0.319mg | 0% |
| Phenylalanine | 0.737mg | 0.675mg | 0% |
| Valine | 0.681mg | 0.584mg | 0% |
| Histidine | 0.36mg | 0.257mg | 0% |
| Fructose | 0.24g | 0g | 0% |
| Omega-6 (Eicosadienoic acid) | 0g | 0.002g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
14.57 g
Fats:
2.43 g
Carbs:
70.19 g
Water:
11.02 g
Other:
1.79 g
Protein:
10.75 g
Fats:
4.25 g
Carbs:
75.12 g
Water:
8.67 g
Other:
1.21 g
| Contains more ProteinProtein | +35.5% |
| Contains more WaterWater | +27.1% |
| Contains more FatsFats | +74.9% |
~equal in
Carbs
~75.12g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.406 g
Monounsaturated fat:
Mono. Fat
0.445 g
Polyunsaturated fat:
Poly. Fat
1.258 g
Saturated fat:
Sat. Fat
0.536 g
Monounsaturated fat:
Mono. Fat
0.924 g
Polyunsaturated fat:
Poly. Fat
2.618 g
| Contains less Sat. FatSaturated fat | -24.3% |
| Contains more Mono. FatMonounsaturated fat | +107.6% |
| Contains more Poly. FatPolyunsaturated fat | +108.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
53.92 g
Sucrose:
0.59 g
Glucose:
0.84 g
Fructose:
0.24 g
Lactose:
0 g
Maltose:
5.15 g
Galactose:
0 g
Starch:
69.88 g
Sucrose:
0.3 g
Glucose:
1.26 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0.11 g
Galactose:
0 g
| Contains more SucroseSucrose | +96.7% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +4581.8% |
| Contains more StarchStarch | +29.6% |
| Contains more GlucoseGlucose | +50% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g