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  6. Millet vs. Wheat

Millet vs. Wheat — In-Depth Nutrition Comparison

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Differences between millet and wheat

  • 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.
  • The amount of sugar in millet is lower.
  • 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 Millet, cooked and Wheat, KAMUT khorasan, cooked.

Infographic

Millet vs Wheat 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.
Millet
Millet
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 0.9% 5.5% 24% 54% 25% 43% 0.26% 35% 4.9%
Wheat
Wheat
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
Contains less SodiumSodium -75%
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%
~equal in Magnesium ~48mg

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.
Millet
Millet
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 0.4% 27% 19% 25% 10% 25% 0% 0.75% 14%
Wheat
Wheat
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 4.8% 24% 6.9% 43% 0% 16% 0% 0% 8.3%
Contains more Vitamin B1Vitamin B1 +11.6%
Contains more Vitamin B2Vitamin B2 +173.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +54.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +72.7%
Contains more Vitamin EVitamin E +1100%
Contains more Vitamin B3Vitamin B3 +73.3%
~equal in Vitamin C ~mg
~equal in Vitamin D ~µg
~equal in Vitamin A ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Millet Wheat DV% diff.
Selenium 0.9µg 31.9µg 56%
Manganese 0.272mg 1.03mg 33%
Iron 0.63mg 1.76mg 14%
Fiber 1.3g 4.3g 12%
Zinc 0.91mg 1.84mg 8%
Phosphorus 100mg 147mg 7%
Vitamin B3 1.33mg 2.305mg 6%
Copper 0.161mg 0.207mg 5%
Protein 3.51g 5.71g 4%
Vitamin B2 0.082mg 0.03mg 4%
Potassium 62mg 164mg 3%
Vitamin B5 0.171mg 3%
Vitamin B6 0.108mg 0.07mg 3%
Folate 19µg 11µg 2%
Choline 11.2mg 2%
Polyunsaturated fat 0.508g 0.243g 2%
Calories 119kcal 132kcal 1%
Carbs 23.67g 27.6g 1%
Magnesium 44mg 48mg 1%
Calcium 3mg 9mg 1%
Vitamin E 0.02mg 0.24mg 1%
Vitamin B1 0.106mg 0.095mg 1%
Protein per 100 calories 2.9g 4.3g N/A
Calories per 10 g protein 339kcal 231kcal N/A
Weight per 100 calories 84g 76g N/A
Fats 1g 0.83g 0%
Net carbs 22.37g 23.3g N/A
Sugar 0.13g 3.07g N/A
Sodium 2mg 8mg 0%
Vitamin K 0.3µg 0%
Trans fat 0.002g N/A
Saturated fat 0.172g 0.077g 0%
Monounsaturated fat 0.184g 0.084g 0%
Tryptophan 0.038mg 0.051mg 0%
Threonine 0.113mg 0.172mg 0%
Isoleucine 0.148mg 0.22mg 0%
Leucine 0.446mg 0.432mg 0%
Lysine 0.067mg 0.161mg 0%
Methionine 0.07mg 0.097mg 0%
Phenylalanine 0.185mg 0.3mg 0%
Valine 0.184mg 0.267mg 0%
Histidine 0.075mg 0.147mg 0%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Millet
Millet
2
20% 21% 59%
Saturated fat: Sat. Fat 0.172 g
Monounsaturated fat: Mono. Fat 0.184 g
Polyunsaturated fat: Poly. Fat 0.508 g
Wheat
Wheat
1
19% 21% 60%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 g
Contains more Mono. FatMonounsaturated fat +119%
Contains more Poly. FatPolyunsaturated fat +109.1%
Contains less Sat. FatSaturated fat -55.2%

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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. Millet - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168871/nutrients
  2. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.