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All-purpose flour vs Millet: What’s The Difference?

This article explains the key similarities and differences between all-purpose flour and millet, foods from the grains food group. Read on to learn more about the all-purpose flour vs millet comparison.
Catherine Toledo, Journalist

Written by Catherine Toledo, Journalist. Updated on January 30, 2023.

All-purpose flour and millet belong to the grains food group, one of the staple food groups for people on a plant-based diet.

Grains and grain products are an affordable source of carbohydrates, as well as essential vitamins and minerals, including B vitamins (such as thiamin, riboflavin, and niacin), iron, and zinc, minerals that are usually harder to get on a plant-based diet.

They also provide a small amount of protein and healthy fats.

However, it is important to note that whole grains are generally a better source of these nutrients than refined grains.

This article will thoroughly compare all-purpose flour and millet and help you learn more about their similarities and differences.

All-purpose flour

All-purpose wheat flour (Triticum aestivum) is a type of flour that is made from hard or soft wheat. It is called ‘all-purpose’ because it can be used in various baking applications, including bread, cakes, pastries, and more.

All-purpose wheat flour is a good source of carbohydrates, small amounts of protein, fiber, vitamins, and minerals. It is also gluten-rich, allowing it to rise and develop a structure in baking.

All-purpose wheat flour is widely used in baking and cooking and can replace other flours in most recipes. It is also a staple ingredient in many traditional dishes such as bread, pastries, and cakes.

All-purpose wheat flour is not gluten-free and unsuitable for people with gluten sensitivities or celiac disease. It can be enjoyed as a balanced diet combined with vegetables, lean protein sources, and healthy fats.

All-purpose flour is not an excellent source of any particular vitamin.

However, it contains a good amount of Vitamin B1 (Thiamine) and some Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate).


Millet (Panicum miliaceum) is an ancient grain that is grown in many parts of the world, including Africa, Asia, and Europe.

It is a good source of carbohydrates, dietary fibers, and small amounts of vitamins and minerals like magnesium, phosphorus, and B vitamins. It is also gluten-free and easy to digest, making it a great option for people with gluten sensitivities or celiac disease.

Millet has a mild and nutty flavor and can be used in a variety of ways. It can be cooked and eaten as a side dish, added to soups and stews, or ground into flour and used in baking. It can also be used as a replacement for other grains in recipes. It is often used in traditional African and Asian dishes and an important food source for people in these regions.

Millet is an excellent source of Vitamin B1 (Thiamine), and Vitamin B3 (Niacin).

It also contains a good amount of Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

All-purpose flour vs Millet Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing all-purpose flour vs millet.

This comparison will start by comparing the caloric value of all-purpose flour and millet and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

All-purpose flourMillet
Energy364 kcal378 kcal
Carbs76.3 g72.8 g
Sugar0.27 g0 g
Fiber2.7 g8.5 g
Protein10.3 g11 g
Fat0.98 g4.22 g
Saturated Fat0.155 g0.723 g

All-purpose flour vs Millet Calories

Most calories in grains come from carbs.

Comparing all-purpose flour vs millet for weight loss, all-purpose flour is slightly lower in calories, with 364 calories per 100 grams, compared to 378 calories per 100 grams of millet.

However, both all-purpose flour and millet can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

All-purpose flour vs Millet Protein

Grains and most grain products, including all-purpose flour and millet, are important sources of plant-based protein.

However, it should be noted that most grains, with the exception of quinoa and buckwheat, for example, are low in lysine and methionine.

That said, you can combine grains with legumes to get a complete protein.

Millet offers around 6% more protein than all-purpose flour.

Millet has 11 grams of protein per 100 grams, while all-purpose flour has 10.3 grams of protein per 100 grams.

All-purpose flour vs Millet Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in all-purpose flour and millet.

The total amount of carbohydrates is around 5% higher in all-purpose flour than in millet. It has 76.3 grams per 100 grams, compared to 72.8 grams in millet.

There’s less sugar in millet than in all-purpose flour, 100% precisely.

That said, 100 grams of millet contains 0 grams of sugar, while the same amount of all-purpose flour contains 0.3 grams.

Lastly, let’s take a look at the dietary fiber in all-purpose flour and millet.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 8.5 grams of fiber per 100 grams, millet is a better source of fiber than all-purpose flour which offers 2.7 grams per 100 gram portion.

All-purpose flour vs Millet Fats

Like most other grains, all-purpose flour and millet are low in fat.

Fats in all-purpose flour and millet are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in all-purpose flour and millet:

  • All-purpose flour: 1 grams per 100 grams
  • Millet: 4.2 per 100 grams

Speaking of saturated fats, all-purpose flour is 71% lower in saturated fats.

All-purpose flour and millet contain 0.2 grams and 0.7 grams of saturated fat per 100 grams, respectively.

All-purpose flour vs Millet Vitamins Content

This section will discuss the vitamin content of all-purpose flour and millet.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

All-purpose flour has a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin K.

However, millet has a higher amount of vitamin E.

All-purpose flour and millet contain the same amount of vitamin A, vitamin C, vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins all-purpose flour and millet contain side by side, so you can easily compare them.

All-purpose flourMillet
Vitamin A00
Vitamin C00
Vitamin D00
Vitamin B1 (Thiamine)0.12 mg0.421 mg
Vitamin B2 (Riboflavin)0.04 mg0.29 mg
Vitamin B3 (Niacin)1.25 mg4.72 mg
Vitamin B5 (Pantothenic acid)0.438 mg0.848 mg
Vitamin B6 (Pyroxidine)0.044 mg0.384 mg
Vitamin B9 (Folate)26 µg85 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.06 mg0.05 mg
Vitamin K0.3 µg0.9 µg

All-purpose flour vs Millet Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc, or iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the all-purpose flour and millet comparison focuses on their mineral content.

All-purpose flour is a better source of copper, iron, magnesium, manganese, phosphorus, potassium, sodium, and zinc than millet.

On the other hand, millet is a higher amount of calcium, and selenium.

All-purpose flour and millet contain the same amount of fluoride.

Check out the table below to learn how all-purpose flour and millet compare when it comes to mineral content.

All-purpose flourMillet
Calcium15 mg8 mg
Copper0.144 mg0.75 mg
Iron1.17 mg3.01 mg
Magnesium22 mg114 mg
Manganese0.682 mg1.63 mg
Phosphorus108 mg285 mg
Potassium107 mg195 mg
Selenium33.9 µg2.7 µg
Sodium2 mg5 mg
Zinc0.7 mg1.68 mg

The Final Word

This article highlighted the similarities and differences between all-purpose flour and millet.

Grains, also known as cereal grains, are an important source of nutrition for many people around the world. They are a rich source of carbohydrates, which provide energy for the body.

Whole grains contain important vitamins and minerals, such as B vitamins and iron. Whole grains, in particular, are high in dietary fiber and can help with digestion and weight management.

They may also have other health benefits, such as reducing the risk of heart disease, diabetes, and certain types of cancer.

Grains are also a staple food and an important source of food security in many parts of the world.


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