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  6. Wheat vs. Millet

Wheat vs. Millet — In-Depth Nutrition Comparison

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Differences between wheat and millet

  • Millet contains less selenium, manganese, iron, fiber, zinc, phosphorus, vitamin B3, and copper than wheat.
  • Wheat's daily need coverage for selenium is 56% higher.
  • Millet contains 35 times less Selenium than wheat. Wheat contains 31.9µg of Selenium, while millet contains 0.9µg.
  • The amount of sugar in millet is lower.
  • Wheat has a lower glycemic index. The glycemic index of wheat is 50, while the glycemic index of millet is 71.

The food types used in this comparison are Wheat, KAMUT khorasan, cooked and Millet, cooked.

Infographic

Wheat 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.
Wheat
Wheat
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
Millet
Millet
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 0.9% 5.5% 24% 54% 25% 43% 0.26% 35% 4.9%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +164.5%
Contains more IronIron +179.4%
Contains more CopperCopper +28.6%
Contains more ZincZinc +102.2%
Contains more PhosphorusPhosphorus +47%
Contains more ManganeseManganese +278.7%
Contains more SeleniumSelenium +3444.4%
Contains less SodiumSodium -75%
~equal in Magnesium ~44mg

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.
Wheat
Wheat
3
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% 0.24% 4.8% 0% 24% 6.9% 43% 0% 16% 0% 0% 8.3% 0%
Millet
Millet
7
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% 0.18% 0.4% 0% 27% 19% 25% 10% 25% 0% 0.75% 14% 6.1%
Contains more Vitamin AVitamin A +33.3%
Contains more Vitamin EVitamin E +1100%
Contains more Vitamin B3Vitamin B3 +73.3%
Contains more Vitamin B1Vitamin B1 +11.6%
Contains more Vitamin B2Vitamin B2 +173.3%
Contains more Vitamin B6Vitamin B6 +54.3%
Contains more FolateFolate +72.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
3
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Millet
Millet
2
4% 24% 71%
Protein: 3.51 g
Fats: 1 g
Carbs: 23.67 g
Water: 71.41 g
Other: 0.41 g
Contains more ProteinProtein +62.7%
Contains more CarbsCarbs +16.6%
Contains more OtherOther +65.9%
Contains more FatsFats +20.5%
~equal in Water ~71.41g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
1
19% 21% 60%
Saturated Fat: Sat. Fat 0.077 g
Monounsaturated Fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 g
Millet
Millet
2
20% 21% 59%
Saturated Fat: Sat. Fat 0.172 g
Monounsaturated Fat: Mono. Fat 0.184 g
Polyunsaturated fat: Poly. Fat 0.508 g
Contains less Sat. FatSaturated Fat -55.2%
Contains more Mono. FatMonounsaturated Fat +119%
Contains more Poly. FatPolyunsaturated fat +109.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat 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
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Wheat Millet Opinion
Calories 132kcal 119kcal Wheat
Protein 5.71g 3.51g Wheat
Fats 0.83g 1g Millet
Net carbs 23.3g 22.37g Wheat
Carbs 27.6g 23.67g Wheat
Magnesium 48mg 44mg Wheat
Calcium 9mg 3mg Wheat
Potassium 164mg 62mg Wheat
Iron 1.76mg 0.63mg Wheat
Sugar 3.07g 0.13g Millet
Fiber 4.3g 1.3g Wheat
Copper 0.207mg 0.161mg Wheat
Zinc 1.84mg 0.91mg Wheat
Phosphorus 147mg 100mg Wheat
Sodium 8mg 2mg Millet
Vitamin A 4IU 3IU Wheat
Vitamin E 0.24mg 0.02mg Wheat
Manganese 1.03mg 0.272mg Wheat
Selenium 31.9µg 0.9µg Wheat
Vitamin B1 0.095mg 0.106mg Millet
Vitamin B2 0.03mg 0.082mg Millet
Vitamin B3 2.305mg 1.33mg Wheat
Vitamin B5 0.171mg Millet
Vitamin B6 0.07mg 0.108mg Millet
Vitamin K 0.3µg Millet
Folate 11µg 19µg Millet
Trans Fat 0.002g Millet
Choline 11.2mg Millet
Saturated Fat 0.077g 0.172g Wheat
Monounsaturated Fat 0.084g 0.184g Millet
Polyunsaturated fat 0.243g 0.508g Millet
Tryptophan 0.051mg 0.038mg Wheat
Threonine 0.172mg 0.113mg Wheat
Isoleucine 0.22mg 0.148mg Wheat
Leucine 0.432mg 0.446mg Millet
Lysine 0.161mg 0.067mg Wheat
Methionine 0.097mg 0.07mg Wheat
Phenylalanine 0.3mg 0.185mg Wheat
Valine 0.267mg 0.184mg Wheat
Histidine 0.147mg 0.075mg Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Millet
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
8%
Wheat
10%
Millet
Minerals Daily Need Coverage Score
61%
Wheat
22%
Millet

Comparison summary

Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 0.095g)
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 is lower in Sugar?
Millet
Millet is lower in Sugar (difference - 2.94g)
Which food contains less Sodium?
Millet
Millet contains less Sodium (difference - 6mg)
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

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.