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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, protein, and copper than wheat.
  • Wheat's daily need coverage for selenium is 56% higher.
  • Millet contains 4 times less manganese than wheat. Wheat contains 1.03mg of manganese, while millet contains 0.272mg.
  • 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 Wheat, KAMUT khorasan, cooked and Millet, cooked.

Infographic

Wheat vs Millet infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
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%
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%
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%
Contains less SodiumSodium -75%
~equal in Magnesium ~44mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
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%
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%
Contains more Vitamin EVitamin E +1100%
Contains more Vitamin B3Vitamin B3 +73.3%
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%
~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 Wheat Millet DV% diff.
Selenium 31.9µg 0.9µg 56%
Manganese 1.03mg 0.272mg 33%
Iron 1.76mg 0.63mg 14%
Fiber 4.3g 1.3g 12%
Zinc 1.84mg 0.91mg 8%
Phosphorus 147mg 100mg 7%
Vitamin B3 2.305mg 1.33mg 6%
Copper 0.207mg 0.161mg 5%
Protein 5.71g 3.51g 4%
Vitamin B2 0.03mg 0.082mg 4%
Potassium 164mg 62mg 3%
Vitamin B5 0.171mg 3%
Vitamin B6 0.07mg 0.108mg 3%
Folate 11µg 19µg 2%
Choline 11.2mg 2%
Polyunsaturated fat 0.243g 0.508g 2%
Calories 132kcal 119kcal 1%
Carbs 27.6g 23.67g 1%
Magnesium 48mg 44mg 1%
Calcium 9mg 3mg 1%
Vitamin E 0.24mg 0.02mg 1%
Vitamin B1 0.095mg 0.106mg 1%
Protein per 100 calories 4.3g 2.9g N/A
Calories per 10 g protein 231kcal 339kcal N/A
Weight per 100 calories 76g 84g N/A
Fats 0.83g 1g 0%
Net carbs 23.3g 22.37g N/A
Sugar 3.07g 0.13g N/A
Sodium 8mg 2mg 0%
Vitamin K 0.3µg 0%
Trans fat 0.002g N/A
Saturated fat 0.077g 0.172g 0%
Monounsaturated fat 0.084g 0.184g 0%
Tryptophan 0.051mg 0.038mg 0%
Threonine 0.172mg 0.113mg 0%
Isoleucine 0.22mg 0.148mg 0%
Leucine 0.432mg 0.446mg 0%
Lysine 0.161mg 0.067mg 0%
Methionine 0.097mg 0.07mg 0%
Phenylalanine 0.3mg 0.185mg 0%
Valine 0.267mg 0.184mg 0%
Histidine 0.147mg 0.075mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
2
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
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
Contains more ProteinProtein +62.7%
Contains more CarbsCarbs +16.6%
Contains more FatsFats +20.5%
~equal in Water ~71.41g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains less Sat. FatSaturated fat -55.2%
Contains more Mono. FatMonounsaturated fat +119%
Contains more Poly. FatPolyunsaturated fat +109.1%

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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. 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.