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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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Flour
3
:
5
Millet
Contains more Calcium +87.5%
Contains more Iron +54.2%
Contains less Sodium -60%
Contains more Magnesium +418.2%
Contains more Phosphorus +163.9%
Contains more Potassium +82.2%
Contains more Zinc +140%
Contains more Copper +420.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 174% 16% 47% 10% 1% 20% 48%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 113% 82% 123% 18% 1% 46% 250%
Contains more Calcium +87.5%
Contains more Iron +54.2%
Contains less Sodium -60%
Contains more Magnesium +418.2%
Contains more Phosphorus +163.9%
Contains more Potassium +82.2%
Contains more Zinc +140%
Contains more Copper +420.8%

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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
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 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%

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

All nutrients comparison - raw data values

Nutrient Flour Millet Opinion
Net carbs 73.61g 64.35g Flour
Protein 10.33g 11.02g Millet
Fats 0.98g 4.22g Millet
Carbs 76.31g 72.85g Flour
Calories 364kcal 378kcal Millet
Starch g g
Fructose g g
Sugar 0.27g g Millet
Fiber 2.7g 8.5g Millet
Calcium 15mg 8mg Flour
Iron 4.64mg 3.01mg Flour
Magnesium 22mg 114mg Millet
Phosphorus 108mg 285mg Millet
Potassium 107mg 195mg Millet
Sodium 2mg 5mg Flour
Zinc 0.7mg 1.68mg Millet
Copper 0.144mg 0.75mg Millet
Vitamin A 0IU 0IU
Vitamin E 0.06mg 0.05mg Flour
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.785mg 0.421mg Flour
Vitamin B2 0.494mg 0.29mg Flour
Vitamin B3 5.904mg 4.72mg Flour
Vitamin B5 0.438mg 0.848mg Millet
Vitamin B6 0.044mg 0.384mg Millet
Folate 183µg 85µg Flour
Vitamin B12 0µg 0µg
Vitamin K 0.3µg 0.9µg Millet
Tryptophan 0.127mg 0.119mg Flour
Threonine 0.281mg 0.353mg Millet
Isoleucine 0.357mg 0.465mg Millet
Leucine 0.71mg 1.4mg Millet
Lysine 0.228mg 0.212mg Flour
Methionine 0.183mg 0.221mg Millet
Phenylalanine 0.52mg 0.58mg Millet
Valine 0.415mg 0.578mg Millet
Histidine 0.23mg 0.236mg Millet
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.155g 0.723g Flour
Monounsaturated Fat 0.087g 0.773g Millet
Polyunsaturated fat 0.413g 2.134g Millet

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour 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
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

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.

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.