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Millet vs. Wheat — In-Depth Nutrition Comparison

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How are millet and wheat different?

  • Wheat is higher than millet in selenium, manganese, phosphorus, copper, iron, vitamin B3, zinc, vitamin B1, vitamin B6, and magnesium.
  • Wheat covers your daily need for selenium, 161% more than millet.
  • Millet has a higher glycemic index (71) than wheat (50).

Millet, cooked and Wheat, durum types were used in this article.

Infographic

Millet vs Wheat 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.
Millet
Millet
0
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more MagnesiumMagnesium +227.3%
Contains more CalciumCalcium +1033.3%
Contains more PotassiumPotassium +595.2%
Contains more IronIron +458.7%
Contains more CopperCopper +243.5%
Contains more ZincZinc +357.1%
Contains more PhosphorusPhosphorus +408%
Contains more ManganeseManganese +1007.4%
Contains more SeleniumSelenium +9833.3%
~equal in Sodium ~2mg

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
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% 0.4% 27% 19% 25% 10% 25% 0% 0.75% 14%
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% 105% 28% 126% 56% 97% 0% 0% 32%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +295.3%
Contains more Vitamin B2Vitamin B2 +47.6%
Contains more Vitamin B3Vitamin B3 +406.6%
Contains more Vitamin B5Vitamin B5 +446.8%
Contains more Vitamin B6Vitamin B6 +288%
Contains more FolateFolate +126.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Millet Wheat DV% diff.
Selenium 0.9µg 89.4µg 161%
Manganese 0.272mg 3.012mg 119%
Phosphorus 100mg 508mg 58%
Copper 0.161mg 0.553mg 44%
Iron 0.63mg 3.52mg 36%
Vitamin B3 1.33mg 6.738mg 34%
Zinc 0.91mg 4.16mg 30%
Vitamin B1 0.106mg 0.419mg 26%
Magnesium 44mg 144mg 24%
Vitamin B6 0.108mg 0.419mg 24%
Protein 3.51g 13.68g 20%
Carbs 23.67g 71.13g 16%
Vitamin B5 0.171mg 0.935mg 15%
Calories 119kcal 339kcal 11%
Potassium 62mg 431mg 11%
Folate 19µg 43µg 6%
Fiber 1.3g 5%
Calcium 3mg 34mg 3%
Vitamin B2 0.082mg 0.121mg 3%
Polyunsaturated fat 0.508g 0.978g 3%
Fats 1g 2.47g 2%
Choline 11.2mg 2%
Saturated fat 0.172g 0.454g 1%
Protein per 100 calories 2.9g 4g N/A
Calories per 10 g protein 339kcal 248kcal N/A
Weight per 100 calories 84g 29g N/A
Unsaturated / Saturated Fat ratio 4 2.9 N/A
Net carbs 22.37g 71.13g N/A
Sugar 0.13g N/A
Sodium 2mg 2mg 0%
Vitamin E 0.02mg 0%
Vitamin K 0.3µg 0%
Monounsaturated fat 0.184g 0.344g 0%
Tryptophan 0.038mg 0.176mg 0%
Threonine 0.113mg 0.366mg 0%
Isoleucine 0.148mg 0.533mg 0%
Leucine 0.446mg 0.934mg 0%
Lysine 0.067mg 0.303mg 0%
Methionine 0.07mg 0.221mg 0%
Phenylalanine 0.185mg 0.681mg 0%
Valine 0.184mg 0.594mg 0%
Histidine 0.075mg 0.322mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Millet
Millet
1
4% 24% 71%
Protein: 3.51 g
Fats: 1 g
Carbs: 23.67 g
Water: 71.41 g
Other: 0.41 g
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more WaterWater +552.7%
Contains more ProteinProtein +289.7%
Contains more FatsFats +147%
Contains more CarbsCarbs +200.5%
Contains more OtherOther +334.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Millet
Millet
1
20% 21% 59%
Saturated fat: Sat. Fat 0.172 g
Monounsaturated fat: Mono. Fat 0.184 g
Polyunsaturated fat: Poly. Fat 0.508 g
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains less Sat. FatSaturated fat -62.1%
Contains more Mono. FatMonounsaturated fat +87%
Contains more Poly. FatPolyunsaturated fat +92.5%

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/169721/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.