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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +237.5%
Contains more Iron +47.5%
Contains more Magnesium +19.3%
Contains more Phosphorus +40.7%
Contains more Potassium +99%
Contains more Zinc +95.2%
Contains less Sodium -37.5%
Contains more Copper +46.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 167% 98% 172% 35% 2% 90% 171%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 113% 82% 123% 18% 1% 46% 250%
Contains more Calcium +237.5%
Contains more Iron +47.5%
Contains more Magnesium +19.3%
Contains more Phosphorus +40.7%
Contains more Potassium +99%
Contains more Zinc +95.2%
Contains less Sodium -37.5%
Contains more Copper +46.8%

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
Spelt
5
:
Contains more Vitamin A +∞%
Contains more Vitamin E +1480%
Contains more Vitamin B3 +45%
Contains more Vitamin B5 +25.9%
Contains more Vitamin K +300%
Contains more Vitamin B1 +15.7%
Contains more Vitamin B2 +156.6%
Contains more Vitamin B6 +67%
Contains more Folate +88.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 16% 0% 0% 91% 27% 129% 65% 54% 34% 0% 10%
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%
Contains more Vitamin A +∞%
Contains more Vitamin E +1480%
Contains more Vitamin B3 +45%
Contains more Vitamin B5 +25.9%
Contains more Vitamin K +300%
Contains more Vitamin B1 +15.7%
Contains more Vitamin B2 +156.6%
Contains more Vitamin B6 +67%
Contains more Folate +88.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +32.2%
Contains more Water +27.1%
Contains more Fats +73.7%
Contains more Other +81%
Equal in Carbs - 72.85
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 Protein +32.2%
Contains more Water +27.1%
Contains more Fats +73.7%
Contains more Other +81%
Equal in Carbs - 72.85

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -43.8%
Contains more Monounsaturated Fat +73.7%
Contains more Polyunsaturated fat +69.6%
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
20% 21% 59%
Saturated Fat: 0.723 g
Monounsaturated Fat: 0.773 g
Polyunsaturated fat: 2.134 g
Contains less Saturated Fat -43.8%
Contains more Monounsaturated Fat +73.7%
Contains more Polyunsaturated fat +69.6%

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.
Spelt Millet raw
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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Millet raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
35%
Spelt
39%
Millet raw
Minerals Daily Need Coverage Score
92%
Spelt
79%
Millet raw

Comparison summary

Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.317g)
Which food is lower in glycemic index?
Spelt
Spelt is lower in glycemic index (difference - 8)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $0.6)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is lower in Sugar?
Millet raw
Millet raw is lower in Sugar (difference - 6.82g)
Which food contains less Sodium?
Millet raw
Millet raw contains less Sodium (difference - 3mg)
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. 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.