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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 24 times less Sugar than Wheat. Wheat contains 3.07g of Sugar, while Millet contains 0.13g.

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
9
:
1
Millet
Millet
Contains more Calcium +200%
Contains more Iron +179.4%
Contains more Phosphorus +47%
Contains more Potassium +164.5%
Contains more Zinc +102.2%
Contains more Copper +28.6%
Contains more Manganese +278.7%
Contains more Selenium +3444.4%
Contains less Sodium -75%
Equal in Magnesium - 44
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Millet
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 24% 32% 43% 6% 1% 25% 54% 36% 5%
Contains more Calcium +200%
Contains more Iron +179.4%
Contains more Phosphorus +47%
Contains more Potassium +164.5%
Contains more Zinc +102.2%
Contains more Copper +28.6%
Contains more Manganese +278.7%
Contains more Selenium +3444.4%
Contains less Sodium -75%
Equal in Magnesium - 44

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
:
8
Millet
Millet
Contains more Vitamin A +33.3%
Contains more Vitamin E +1100%
Contains more Vitamin B3 +73.3%
Contains more Vitamin B1 +11.6%
Contains more Vitamin B2 +173.3%
Contains more Vitamin B6 +54.3%
Contains more Folate +72.7%
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 24% 7% 44% 0% 17% 9% 0% 0%
Millet
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 27% 19% 25% 11% 25% 15% 0% 1%
Contains more Vitamin A +33.3%
Contains more Vitamin E +1100%
Contains more Vitamin B3 +73.3%
Contains more Vitamin B1 +11.6%
Contains more Vitamin B2 +173.3%
Contains more Vitamin B6 +54.3%
Contains more Folate +72.7%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
1
:
2
Millet
Millet
Contains less Saturated Fat -55.2%
Contains more Monounsaturated Fat +119%
Contains more Polyunsaturated fat +109.1%
Wheat
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
Millet
20% 21% 59%
Saturated Fat: 0.172 g
Monounsaturated Fat: 0.184 g
Polyunsaturated fat: 0.508 g
Contains less Saturated Fat -55.2%
Contains more Monounsaturated Fat +119%
Contains more Polyunsaturated 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
Net carbs 23.3g 22.37g Wheat
Protein 5.71g 3.51g Wheat
Fats 0.83g 1g Millet
Carbs 27.6g 23.67g Wheat
Calories 132kcal 119kcal Wheat
Sugar 3.07g 0.13g Millet
Fiber 4.3g 1.3g Wheat
Calcium 9mg 3mg Wheat
Iron 1.76mg 0.63mg Wheat
Magnesium 48mg 44mg Wheat
Phosphorus 147mg 100mg Wheat
Potassium 164mg 62mg Wheat
Sodium 8mg 2mg Millet
Zinc 1.84mg 0.91mg Wheat
Copper 0.207mg 0.161mg Wheat
Manganese 1.03mg 0.272mg Wheat
Selenium 31.9µg 0.9µg Wheat
Vitamin A 4IU 3IU Wheat
Vitamin E 0.24mg 0.02mg 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
Folate 11µg 19µg Millet
Vitamin K 0.3µg 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
Trans Fat 0.002g Millet
Saturated Fat 0.077g 0.172g Wheat
Monounsaturated Fat 0.084g 0.184g Millet
Polyunsaturated fat 0.243g 0.508g 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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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
9%
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.