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Spelt vs Millet - In-Depth Nutrition Comparison

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Differences between Spelt and Millet

  • Spelt is higher in Manganese, Iron, Phosphorus, Selenium, Zinc, and Vitamin B3, however Millet 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. While Spelt has 11.7µg of Selenium, Millet has only 2.7µg.

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

Infographic

Spelt vs Millet infographic
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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
Spelt
6
:
2
Millet
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
:
5
Millet
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%

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
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 Opinion
Net carbs 59.49g 64.35g Millet
Protein 14.57g 11.02g Spelt
Fats 2.43g 4.22g Millet
Carbs 70.19g 72.85g Millet
Calories 338kcal 378kcal Millet
Starch 53.92g g Spelt
Fructose 0.24g g Spelt
Sugar 6.82g g Millet
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
Zinc 3.28mg 1.68mg Spelt
Copper 0.511mg 0.75mg Millet
Vitamin A 10IU 0IU Spelt
Vitamin E 0.79mg 0.05mg Spelt
Vitamin D IU 0IU Millet
Vitamin D µg 0µg Millet
Vitamin C 0mg 0mg
Vitamin B1 0.364mg 0.421mg Millet
Vitamin B2 0.113mg 0.29mg Millet
Vitamin B3 6.843mg 4.72mg Spelt
Vitamin B5 1.068mg 0.848mg Spelt
Vitamin B6 0.23mg 0.384mg Millet
Folate 45µg 85µg Millet
Vitamin B12 0µg 0µg
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
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
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.406g 0.723g Spelt
Monounsaturated Fat 0.445g 0.773g Millet
Polyunsaturated fat 1.258g 2.134g 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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
35
Spelt
39
Millet
Mineral Summary Score
92
Spelt
79
Millet

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
87%
Spelt
66%
Millet
Carbohydrates
70%
Spelt
73%
Millet
Fats
11%
Spelt
19%
Millet

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
Millet is lower in Sugar (difference - 6.82g)
Which food contains less Sodium?
Millet
Millet 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 - 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.