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 24 times less sugar than wheat. Wheat contains 3.07g of sugar, while millet contains 0.13g.
- 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
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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% |
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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 31.9µg | 0.9µg | 56% |
| Manganese | 1.03mg | 0.272mg | 33% |
| Iron | 1.76mg | 0.63mg | 14% |
| Fiber | 4.3g | 1.3g | 12% |
| Zinc | 1.84mg | 0.91mg | 8% |
| Phosphorus | 147mg | 100mg | 7% |
| Vitamin B3 | 2.305mg | 1.33mg | 6% |
| Copper | 0.207mg | 0.161mg | 5% |
| Protein | 5.71g | 3.51g | 4% |
| Vitamin B2 | 0.03mg | 0.082mg | 4% |
| Vitamin B6 | 0.07mg | 0.108mg | 3% |
| Vitamin B5 | 0.171mg | 3% | |
| Potassium | 164mg | 62mg | 3% |
| Choline | 11.2mg | 2% | |
| Folate | 11µg | 19µg | 2% |
| Polyunsaturated fat | 0.243g | 0.508g | 2% |
| Vitamin B1 | 0.095mg | 0.106mg | 1% |
| Calories | 132kcal | 119kcal | 1% |
| Vitamin E | 0.24mg | 0.02mg | 1% |
| Calcium | 9mg | 3mg | 1% |
| Magnesium | 48mg | 44mg | 1% |
| Carbs | 27.6g | 23.67g | 1% |
| Fats | 0.83g | 1g | 0% |
| Net carbs | 23.3g | 22.37g | N/A |
| Sugar | 3.07g | 0.13g | N/A |
| Sodium | 8mg | 2mg | 0% |
| Vitamin K | 0.3µg | 0% | |
| Trans fat | 0.002g | N/A | |
| Saturated fat | 0.077g | 0.172g | 0% |
| Monounsaturated fat | 0.084g | 0.184g | 0% |
| Tryptophan | 0.051mg | 0.038mg | 0% |
| Threonine | 0.172mg | 0.113mg | 0% |
| Isoleucine | 0.22mg | 0.148mg | 0% |
| Leucine | 0.432mg | 0.446mg | 0% |
| Lysine | 0.161mg | 0.067mg | 0% |
| Methionine | 0.097mg | 0.07mg | 0% |
| Phenylalanine | 0.3mg | 0.185mg | 0% |
| Valine | 0.267mg | 0.184mg | 0% |
| Histidine | 0.147mg | 0.075mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains less Sat. FatSaturated fat | -55.2% |
| Contains more Mono. FatMonounsaturated fat | +119% |
| Contains more Poly. FatPolyunsaturated fat | +109.1% |
