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Spelt vs. Millet flour — In-Depth Nutrition Comparison

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How are spelt and millet flour different?

  • Millet flour is higher than spelt in selenium, copper, iron, vitamin B1, vitamin B6, vitamin B3, phosphorus, magnesium, zinc, and folate.
  • Millet flour covers your daily need for selenium, 52% more than spelt.

Spelt, cooked and Millet flour types were used in this article.

Infographic

Spelt vs Millet 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.
Spelt
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 35% 3% 13% 63% 72% 34% 64% 0.65% 142% 22%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 85% 4.2% 20% 148% 178% 72% 122% 0.52% 131% 178%
Contains more MagnesiumMagnesium +142.9%
Contains more CalciumCalcium +40%
Contains more PotassiumPotassium +56.6%
Contains more IronIron +135.9%
Contains more CopperCopper +148.8%
Contains more ZincZinc +110.4%
Contains more PhosphorusPhosphorus +90%
Contains less SodiumSodium -20%
Contains more SeleniumSelenium +717.5%
~equal in Manganese ~1.002mg

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
1
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% 5.2% 0% 26% 6.9% 48% 0% 18% 0% 0% 9.8% 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% 2.2% 0% 103% 17% 113% 76% 86% 0% 2% 32% 0%
Contains more Vitamin EVitamin E +136.4%
Contains more Vitamin B1Vitamin B1 +301%
Contains more Vitamin B2Vitamin B2 +143.3%
Contains more Vitamin B3Vitamin B3 +134.2%
Contains more Vitamin B6Vitamin B6 +365%
Contains more FolateFolate +223.1%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
1
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
11% 4% 75% 9%
Protein: 10.75 g
Fats: 4.25 g
Carbs: 75.12 g
Water: 8.67 g
Other: 1.21 g
Contains more WaterWater +667.7%
Contains more ProteinProtein +95.5%
Contains more FatsFats +400%
Contains more CarbsCarbs +184.1%
Contains more OtherOther +86.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Spelt
0
100%
Starch: 19.57 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
98% 2%
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 StarchStarch +257.1%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more MaltoseMaltose +∞%
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spelt Millet flour DV% diff.
Selenium 4µg 32.7µg 52%
Copper 0.215mg 0.535mg 36%
Iron 1.67mg 3.94mg 28%
Vitamin B1 0.103mg 0.413mg 26%
Vitamin B5 1.267mg 25%
Vitamin B3 2.57mg 6.02mg 22%
Vitamin B6 0.08mg 0.372mg 22%
Starch 19.57g 69.88g 21%
Phosphorus 150mg 285mg 19%
Polyunsaturated fat 2.618g 17%
Magnesium 49mg 119mg 17%
Carbs 26.44g 75.12g 16%
Calories 127kcal 382kcal 13%
Zinc 1.25mg 2.63mg 13%
Protein 5.5g 10.75g 11%
Folate 13µg 42µg 7%
Fats 0.85g 4.25g 5%
Manganese 1.091mg 1.002mg 4%
Vitamin B2 0.03mg 0.073mg 3%
Monounsaturated fat 0.924g 2%
Fiber 3.9g 3.5g 2%
Saturated fat 0.536g 2%
Potassium 143mg 224mg 2%
Vitamin K 0.8µg 1%
Vitamin E 0.26mg 0.11mg 1%
Net carbs 22.54g 71.62g N/A
Calcium 10mg 14mg 0%
Sugar 1.66g N/A
Sodium 5mg 4mg 0%
Trans fat 0.002g N/A
Tryptophan 0.17mg 0%
Threonine 0.354mg 0%
Isoleucine 0.473mg 0%
Leucine 1.537mg 0%
Lysine 0.144mg 0%
Methionine 0.319mg 0%
Phenylalanine 0.675mg 0%
Valine 0.584mg 0%
Histidine 0.257mg 0%
Omega-3 - ALA 0.044g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 2.549g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Millet flour
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
9%
Spelt
33%
Millet flour
Minerals Daily Need Coverage Score
45%
Spelt
94%
Millet flour

Comparison summary

Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 1.66g)
Which food is lower in Saturated fat?
Spelt
Spelt is lower in Saturated fat (difference - 0.536g)
Which food is lower in glycemic index?
Spelt
Spelt is lower in glycemic index (difference - 7)
Which food is lower in Cholesterol?
Millet flour
Millet flour is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Millet flour
Millet flour contains less Sodium (difference - 1mg)
Which food is richer in minerals?
Millet flour
Millet flour is relatively richer in minerals
Which food is richer in vitamins?
Millet flour
Millet flour is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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/169746/nutrients
  2. Millet flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172023/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.