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Spelt vs. Millet — In-Depth Nutrition Comparison

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Summary of differences between Spelt and Millet

  • The amount of Manganese, Iron, Fiber, Vitamin B3, Phosphorus, Copper, and Selenium in Spelt is higher than in Millet.
  • Spelt covers your daily need of Manganese 36% more than Millet.
  • Spelt contains 4 times more Selenium than Millet. While Spelt contains 4µg of Selenium, Millet contains only 0.9µg.

These are the specific foods used in this comparison Spelt, cooked and Millet, cooked.

Infographic

Spelt vs Millet 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
9
:
1
Millet
Contains more Calcium +233.3%
Contains more Iron +165.1%
Contains more Magnesium +11.4%
Contains more Phosphorus +50%
Contains more Potassium +130.6%
Contains more Zinc +37.4%
Contains more Copper +33.5%
Contains more Manganese +301.1%
Contains more Selenium +344.4%
Contains less Sodium -60%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 63% 35% 65% 13% 1% 35% 72% 143% 22%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 24% 32% 43% 6% 1% 25% 54% 36% 5%
Contains more Calcium +233.3%
Contains more Iron +165.1%
Contains more Magnesium +11.4%
Contains more Phosphorus +50%
Contains more Potassium +130.6%
Contains more Zinc +37.4%
Contains more Copper +33.5%
Contains more Manganese +301.1%
Contains more Selenium +344.4%
Contains less Sodium -60%

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
3
:
7
Millet
Contains more Vitamin A +33.3%
Contains more Vitamin E +1200%
Contains more Vitamin B3 +93.2%
Contains more Vitamin B2 +173.3%
Contains more Vitamin B6 +35%
Contains more Folate +46.2%
Equal in Vitamin B1 - 0.106
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 0% 26% 7% 49% 0% 19% 10% 0% 0%
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%
Contains more Vitamin A +33.3%
Contains more Vitamin E +1200%
Contains more Vitamin B3 +93.2%
Contains more Vitamin B2 +173.3%
Contains more Vitamin B6 +35%
Contains more Folate +46.2%
Equal in Vitamin B1 - 0.106

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
3
:
2
Millet
Contains more Protein +56.7%
Contains more Carbs +11.7%
Contains more Other +58.5%
Contains more Fats +17.6%
Equal in Water - 71.41
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
4% 24% 71%
Protein: 3.51 g
Fats: 1 g
Carbs: 23.67 g
Water: 71.41 g
Other: 0.41 g
Contains more Protein +56.7%
Contains more Carbs +11.7%
Contains more Other +58.5%
Contains more Fats +17.6%
Equal in Water - 71.41

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
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Spelt Millet Opinion
Net carbs 22.54g 22.37g Spelt
Protein 5.5g 3.51g Spelt
Fats 0.85g 1g Millet
Carbs 26.44g 23.67g Spelt
Calories 127kcal 119kcal Spelt
Starch 19.57g Spelt
Sugar 0.13g Spelt
Fiber 3.9g 1.3g Spelt
Calcium 10mg 3mg Spelt
Iron 1.67mg 0.63mg Spelt
Magnesium 49mg 44mg Spelt
Phosphorus 150mg 100mg Spelt
Potassium 143mg 62mg Spelt
Sodium 5mg 2mg Millet
Zinc 1.25mg 0.91mg Spelt
Copper 0.215mg 0.161mg Spelt
Manganese 1.091mg 0.272mg Spelt
Selenium 4µg 0.9µg Spelt
Vitamin A 4IU 3IU Spelt
Vitamin E 0.26mg 0.02mg Spelt
Vitamin B1 0.103mg 0.106mg Millet
Vitamin B2 0.03mg 0.082mg Millet
Vitamin B3 2.57mg 1.33mg Spelt
Vitamin B5 0.171mg Millet
Vitamin B6 0.08mg 0.108mg Millet
Folate 13µg 19µg Millet
Vitamin K 0.3µg Millet
Tryptophan 0.038mg Millet
Threonine 0.113mg Millet
Isoleucine 0.148mg Millet
Leucine 0.446mg Millet
Lysine 0.067mg Millet
Methionine 0.07mg Millet
Phenylalanine 0.185mg Millet
Valine 0.184mg Millet
Histidine 0.075mg Millet
Saturated Fat 0.172g Spelt
Monounsaturated Fat 0.184g Millet
Polyunsaturated fat 0.508g Millet

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Millet
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%
Spelt
10%
Millet
Minerals Daily Need Coverage Score
45%
Spelt
22%
Millet

Comparison summary

Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 0.13g)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.172g)
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 contains less Sodium?
Millet
Millet contains less Sodium (difference - 3mg)
Which food is richer in vitamins?
Millet
Millet is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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/169746/nutrients
  2. Millet - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168871/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.