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  6. Spelt vs. Millet raw

Spelt vs. Millet raw — In-Depth Nutrition Comparison

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Differences between spelt and millet raw

  • Spelt is higher in manganese, iron, phosphorus, selenium, zinc, and vitamin B3; however, millet raw is richer in copper, vitamin B2, vitamin B6, and folate.
  • Spelt's daily need coverage for manganese is 59% higher.
  • Spelt has 4 times more selenium than millet raw. While spelt has 11.7µg of selenium, millet raw has only 2.7µg.

The food types used in this comparison are Spelt, uncooked and Millet, raw.

Infographic

Spelt vs Millet raw 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.
Spelt
Spelt
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
Contains more MagnesiumMagnesium +19.3%
Contains more CalciumCalcium +237.5%
Contains more PotassiumPotassium +99%
Contains more IronIron +47.5%
Contains more ZincZinc +95.2%
Contains more PhosphorusPhosphorus +40.7%
Contains more ManganeseManganese +82.8%
Contains more SeleniumSelenium +333.3%
Contains more CopperCopper +46.8%
Contains less SodiumSodium -37.5%

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.
Spelt
Spelt
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 16% 0% 91% 26% 128% 64% 53% 0% 9% 34% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 0%
Contains more Vitamin EVitamin E +1480%
Contains more Vitamin B3Vitamin B3 +45%
Contains more Vitamin B5Vitamin B5 +25.9%
Contains more Vitamin KVitamin K +300%
Contains more Vitamin B1Vitamin B1 +15.7%
Contains more Vitamin B2Vitamin B2 +156.6%
Contains more Vitamin B6Vitamin B6 +67%
Contains more FolateFolate +88.9%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Spelt Millet raw DV% diff.
Manganese 2.983mg 1.632mg 59%
Copper 0.511mg 0.75mg 27%
Starch 53.92g 22%
Iron 4.44mg 3.01mg 18%
Phosphorus 401mg 285mg 17%
Selenium 11.7µg 2.7µg 16%
Zinc 3.28mg 1.68mg 15%
Vitamin B2 0.113mg 0.29mg 14%
Vitamin B3 6.843mg 4.72mg 13%
Vitamin B6 0.23mg 0.384mg 12%
Folate 45µg 85µg 10%
Fiber 10.7g 8.5g 9%
Protein 14.57g 11.02g 7%
Potassium 388mg 195mg 6%
Polyunsaturated fat 1.258g 2.134g 6%
Magnesium 136mg 114mg 5%
Vitamin E 0.79mg 0.05mg 5%
Vitamin B1 0.364mg 0.421mg 5%
Vitamin B5 1.068mg 0.848mg 4%
Fats 2.43g 4.22g 3%
Vitamin K 3.6µg 0.9µg 2%
Calories 338kcal 378kcal 2%
Calcium 27mg 8mg 2%
Carbs 70.19g 72.85g 1%
Saturated fat 0.406g 0.723g 1%
Monounsaturated fat 0.445g 0.773g 1%
Net carbs 59.49g 64.35g N/A
Sugar 6.82g N/A
Sodium 8mg 5mg 0%
Tryptophan 0.132mg 0.119mg 0%
Threonine 0.443mg 0.353mg 0%
Isoleucine 0.552mg 0.465mg 0%
Leucine 1.07mg 1.4mg 0%
Lysine 0.409mg 0.212mg 0%
Methionine 0.258mg 0.221mg 0%
Phenylalanine 0.737mg 0.58mg 0%
Valine 0.681mg 0.578mg 0%
Histidine 0.36mg 0.236mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
2
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
11% 4% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 g
Contains more ProteinProtein +32.2%
Contains more WaterWater +27.1%
Contains more FatsFats +73.7%
Contains more OtherOther +81%
~equal in Carbs ~72.85g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spelt
Spelt
1
19% 21% 60%
Saturated fat: Sat. Fat 0.406 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
20% 21% 59%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.773 g
Polyunsaturated fat: Poly. Fat 2.134 g
Contains less Sat. FatSaturated fat -43.8%
Contains more Mono. FatMonounsaturated fat +73.7%
Contains more Poly. FatPolyunsaturated fat +69.6%

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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/nutrients
  2. Millet raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.