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Wheat vs Millet raw - In-Depth Nutrition Comparison

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What are the differences between Wheat and Millet raw?

  • Wheat is higher in Selenium, Manganese, Phosphorus, Zinc, Vitamin B3, Magnesium, and Potassium, yet Millet raw is higher in Copper, Vitamin B2, and Folate.
  • Wheat 's daily need coverage for Selenium is 158% more.
  • Wheat has 2 times more Zinc than Millet raw. While Wheat has 4.16mg of Zinc, Millet raw has only 1.68mg.

We used Wheat, durum and Millet, raw types in this article.

Infographic

Wheat 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
Wheat
Wheat
7
:
1
Millet raw
Millet raw
Contains more Calcium +325%
Contains more Iron +16.9%
Contains more Magnesium +26.3%
Contains more Phosphorus +78.2%
Contains more Potassium +121%
Contains less Sodium -60%
Contains more Zinc +147.6%
Contains more Copper +35.6%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 132% 103% 218% 39% 1% 114% 185%
Millet raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 113% 82% 123% 18% 1% 46% 250%
Contains more Calcium +325%
Contains more Iron +16.9%
Contains more Magnesium +26.3%
Contains more Phosphorus +78.2%
Contains more Potassium +121%
Contains less Sodium -60%
Contains more Zinc +147.6%
Contains more Copper +35.6%

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
Wheat
Wheat
3
:
5
Millet raw
Millet raw
Contains more Vitamin B3 +42.8%
Contains more Vitamin B5 +10.3%
Contains more Vitamin B2 +139.7%
Contains more Folate +97.7%
Equal in Vitamin B1 - 0.421
Equal in Vitamin B5 - 0.848
Equal in Vitamin B6 - 0.384
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
Millet raw
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 B3 +42.8%
Contains more Vitamin B5 +10.3%
Contains more Vitamin B2 +139.7%
Contains more Folate +97.7%
Equal in Vitamin B1 - 0.421
Equal in Vitamin B5 - 0.848
Equal in Vitamin B6 - 0.384

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
2
:
3
Millet raw
Millet raw
Contains more Protein +24.1%
Contains more Water +26.2%
Contains more Fats +70.9%
Contains more Other +82%
Equal in Carbs - 72.85
Wheat
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Millet raw
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 +24.1%
Contains more Water +26.2%
Contains more Fats +70.9%
Contains more Other +82%
Equal in Carbs - 72.85

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
1
:
2
Millet raw
Millet raw
Contains less Saturated Fat -37.2%
Contains more Monounsaturated Fat +124.7%
Contains more Polyunsaturated fat +118.2%
Wheat
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Millet raw
20% 21% 59%
Saturated Fat: 0.723 g
Monounsaturated Fat: 0.773 g
Polyunsaturated fat: 2.134 g
Contains less Saturated Fat -37.2%
Contains more Monounsaturated Fat +124.7%
Contains more Polyunsaturated fat +118.2%

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.
Wheat Millet raw
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wheat Millet raw Opinion
Net carbs 71.13g 64.35g Wheat
Protein 13.68g 11.02g Wheat
Fats 2.47g 4.22g Millet raw
Carbs 71.13g 72.85g Millet raw
Calories 339kcal 378kcal Millet raw
Fiber 8.5g Millet raw
Calcium 34mg 8mg Wheat
Iron 3.52mg 3.01mg Wheat
Magnesium 144mg 114mg Wheat
Phosphorus 508mg 285mg Wheat
Potassium 431mg 195mg Wheat
Sodium 2mg 5mg Wheat
Zinc 4.16mg 1.68mg Wheat
Copper 0.553mg 0.75mg Millet raw
Vitamin E 0.05mg Millet raw
Vitamin B1 0.419mg 0.421mg Millet raw
Vitamin B2 0.121mg 0.29mg Millet raw
Vitamin B3 6.738mg 4.72mg Wheat
Vitamin B5 0.935mg 0.848mg Wheat
Vitamin B6 0.419mg 0.384mg Wheat
Folate 43µg 85µg Millet raw
Vitamin K 0.9µg Millet raw
Tryptophan 0.176mg 0.119mg Wheat
Threonine 0.366mg 0.353mg Wheat
Isoleucine 0.533mg 0.465mg Wheat
Leucine 0.934mg 1.4mg Millet raw
Lysine 0.303mg 0.212mg Wheat
Methionine 0.221mg 0.221mg
Phenylalanine 0.681mg 0.58mg Wheat
Valine 0.594mg 0.578mg Wheat
Histidine 0.322mg 0.236mg Wheat
Saturated Fat 0.454g 0.723g Wheat
Monounsaturated Fat 0.344g 0.773g Millet raw
Polyunsaturated fat 0.978g 2.134g Millet raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat 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
37%
Wheat
39%
Millet raw
Minerals Daily Need Coverage Score
100%
Wheat
79%
Millet raw

Comparison summary

Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 0.269g)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 21)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $0.2)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.