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Wheat vs Millet - In-Depth Nutrition Comparison

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What are the differences between Wheat and Millet?

  • Wheat is higher in Selenium, Manganese, Phosphorus, Zinc, Vitamin B3, Magnesium, and Potassium, yet Millet 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. While Wheat has 4.16mg of Zinc, Millet has only 1.68mg.

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

Infographic

Wheat 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
Wheat
7
:
1
Millet
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 132% 103% 218% 39% 1% 114% 185%
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
3
:
5
Millet
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
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%
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

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
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 Opinion
Net carbs 71.13g 64.35g Wheat
Protein 13.68g 11.02g Wheat
Fats 2.47g 4.22g Millet
Carbs 71.13g 72.85g Millet
Calories 339kcal 378kcal Millet
Starch g g
Fructose g g
Sugar g g
Fiber g 8.5g Millet
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
Vitamin A 0IU 0IU
Vitamin E mg 0.05mg Millet
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.419mg 0.421mg Millet
Vitamin B2 0.121mg 0.29mg Millet
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
Vitamin B12 0µg 0µg
Vitamin K µg 0.9µg Millet
Tryptophan 0.176mg 0.119mg Wheat
Threonine 0.366mg 0.353mg Wheat
Isoleucine 0.533mg 0.465mg Wheat
Leucine 0.934mg 1.4mg Millet
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
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.454g 0.723g Wheat
Monounsaturated Fat 0.344g 0.773g Millet
Polyunsaturated fat 0.978g 2.134g Millet

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat 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
37
Wheat
39
Millet
Mineral Summary Score
100
Wheat
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
82%
Wheat
66%
Millet
Carbohydrates
71%
Wheat
73%
Millet
Fats
11%
Wheat
19%
Millet

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 - 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.