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Flour vs Millet - In-Depth Nutrition Comparison

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Important differences between Flour and Millet

  • Flour has more Selenium, Vitamin B1, Folate, and Iron, however Millet is richer in Copper, Manganese, Vitamin B6, Phosphorus, Fiber, and Magnesium.
  • Millet's daily need coverage for Copper is 67% more.
  • Flour contains 13 times more Selenium than Millet. Flour contains 33.9µg of Selenium, while Millet contains 2.7µg.

The food varieties used in the comparison are Wheat flour, white, all-purpose, enriched, bleached and Millet, raw.

Infographic

Flour 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
Flour
3
:
5
Millet
Contains more Iron +54.2%
Contains more Calcium +87.5%
Contains less Sodium -60%
Contains more Potassium +82.2%
Contains more Magnesium +418.2%
Contains more Copper +420.8%
Contains more Zinc +140%
Contains more Phosphorus +163.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 174% 5% 10% 16% 48% 20% 47% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 113% 3% 18% 82% 250% 46% 123% 1%
Contains more Iron +54.2%
Contains more Calcium +87.5%
Contains less Sodium -60%
Contains more Potassium +82.2%
Contains more Magnesium +418.2%
Contains more Copper +420.8%
Contains more Zinc +140%
Contains more Phosphorus +163.9%

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
Flour
5
:
3
Millet
Contains more Vitamin E +20%
Contains more Vitamin B1 +86.5%
Contains more Vitamin B2 +70.3%
Contains more Vitamin B3 +25.1%
Contains more Folate +115.3%
Contains more Vitamin B5 +93.6%
Contains more Vitamin B6 +772.7%
Contains more Vitamin K +200%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 2% 0% 197% 114% 111% 27% 11% 0% 1% 138%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 1% 0% 106% 67% 89% 51% 89% 0% 3% 64%
Contains more Vitamin E +20%
Contains more Vitamin B1 +86.5%
Contains more Vitamin B2 +70.3%
Contains more Vitamin B3 +25.1%
Contains more Folate +115.3%
Contains more Vitamin B5 +93.6%
Contains more Vitamin B6 +772.7%
Contains more Vitamin K +200%

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
50
Flour
39
Millet
Mineral Summary Score
40
Flour
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
62%
Flour
66%
Millet
Carbohydrates
76%
Flour
73%
Millet
Fats
5%
Flour
19%
Millet

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour Millet
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Millet
Millet is lower in Sugar (difference - 0.27g)
Which food is lower in glycemic index?
Millet
Millet is lower in glycemic index (difference - 1)
Which food is cheaper?
Millet
Millet is cheaper (difference - $0.4)
Which food is richer in minerals?
Millet
Millet is relatively richer in minerals
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 0.568g)
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.

All nutrients comparison - raw data values

Nutrient Flour Millet Opinion
Calories 364 378 Millet
Protein 10.33 11.02 Millet
Fats 0.98 4.22 Millet
Vitamin C 0 0
Carbs 76.31 72.85 Flour
Cholesterol 0 0
Vitamin D 0 0
Iron 4.64 3.01 Flour
Calcium 15 8 Flour
Potassium 107 195 Millet
Magnesium 22 114 Millet
Sugar 0.27 Millet
Fiber 2.7 8.5 Millet
Copper 0.144 0.75 Millet
Zinc 0.7 1.68 Millet
Starch
Phosphorus 108 285 Millet
Sodium 2 5 Flour
Vitamin A 0 0
Vitamin E 0.06 0.05 Flour
Vitamin D 0 0
Vitamin B1 0.785 0.421 Flour
Vitamin B2 0.494 0.29 Flour
Vitamin B3 5.904 4.72 Flour
Vitamin B5 0.438 0.848 Millet
Vitamin B6 0.044 0.384 Millet
Vitamin B12 0 0
Vitamin K 0.3 0.9 Millet
Folate 183 85 Flour
Trans Fat
Saturated Fat 0.155 0.723 Flour
Monounsaturated Fat 0.087 0.773 Millet
Polyunsaturated fat 0.413 2.134 Millet
Tryptophan 0.127 0.119 Flour
Threonine 0.281 0.353 Millet
Isoleucine 0.357 0.465 Millet
Leucine 0.71 1.4 Millet
Lysine 0.228 0.212 Flour
Methionine 0.183 0.221 Millet
Phenylalanine 0.52 0.58 Millet
Valine 0.415 0.578 Millet
Histidine 0.23 0.236 Millet
Fructose

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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.