• Home
  • Guides
  • Barley flour vs Millet flour: Which One is Better for You?

Barley flour vs Millet flour: Which One is Better for You?

This article explains the key similarities and differences between barley flour and millet flour, foods from the grains food group. Read on to learn more about the barley flour vs millet flour comparison.
Esther Bumpus, Health Writer

Written by Esther Bumpus, Health Writer. Updated on January 29, 2023.

Barley flour and millet flour 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 barley flour and millet flour and help you learn more about their similarities and differences.

Barley flour

Barley flour (Hordeum vulgare) is made from ground barley, which is a type of cereal grain that is grown in many parts of the world.

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 rich in antioxidants and protein, making it a valuable food for vegetarians and vegans.

Barley flour is commonly used in baking, particularly in traditional dishes such as bread and porridge. It has a slightly sweet, nutty flavor and can be used as a substitute for wheat flour in most recipes. It is also gluten-free and easy to digest, making it a great option for people with gluten sensitivities or celiac disease.

Barley flour is considered a functional food, as it has been shown to positively impact health when consumed regularly as part of a balanced diet. It is also a sustainable crop, as it can be grown in poor soil conditions and is resistant to pests and diseases.

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

It also contains a good amount of Vitamin B6 (Pyroxidine) and some Vitamin B2 (Riboflavin), and Vitamin E.

Millet flour

Millet flour (Panicum miliaceum) is made from ground millet, which 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 flour is commonly used in baking and is a good alternative to wheat flour for gluten-free or alternative baking. It is also used in traditional African and Asian dishes.

Millet flour is considered a functional food, as it has been shown to positively impact health when consumed regularly as part of a balanced diet. It is also a sustainable crop, as it is drought-tolerant and can be grown in poor soil conditions.

Millet flour is an excellent source of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), and Vitamin B5 (Pantothenic acid).

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

Barley flour vs Millet flour Nutrition

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

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

Barley flourMillet flour
Energy345 kcal382 kcal
Carbs74.5 g75.1 g
Sugar0.8 g1.66 g
Fiber10.1 g3.5 g
Protein10.5 g10.8 g
Fat1.6 g4.25 g
Saturated Fat0.335 g0.536 g

Barley flour vs Millet flour Calories

Most calories in grains come from carbs.

Comparing barley flour vs millet flour for weight loss, barley flour is slightly lower in calories, with 345 calories per 100 grams, compared to 382 calories per 100 grams of millet flour.

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

Barley flour vs Millet flour Protein

Grains and most grain products, including barley flour and millet flour, 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 flour offers around 3% more protein than barley flour.

Millet flour has 10.8 grams of protein per 100 grams, while barley flour has 10.5 grams of protein per 100 grams.

Barley flour vs Millet flour 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 barley flour and millet flour.

The total amount of carbohydrates is around 1% higher in millet flour than in barley flour. It has 75.1 grams per 100 grams, compared to 74.5 grams in barley flour.

There’s less sugar in barley flour than in millet flour, 53% precisely.

That said, 100 grams of barley flour contains 0.8 grams of sugar, while the same amount of millet flour contains 1.7 grams.

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

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

With 10.1 grams of fiber per 100 grams, barley flour is a better source of fiber than millet flour which barley flour offers 3.5 grams per 100 gram portion.

Barley flour vs Millet flour Fats

Like most other grains, barley flour and millet flour are low in fat.

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

Total fat in barley flour and millet flour:

  • Barley flour: 1.6 grams per 100 grams
  • Millet flour: 4.3 per 100 grams

Speaking of saturated fats, barley flour is 40% lower in saturated fats.

Barley flour and millet flour contain 0.3 grams and 0.5 grams of saturated fat per 100 grams, respectively.

Barley flour vs Millet flour Vitamins Content

This section will discuss the vitamin content of barley flour and millet flour.

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

Barley flour has a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B5 (Pantothenic acid), and vitamin B9 (Folate).

However, millet flour has a higher amount of vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B6 (Pyroxidine), vitamin E, and vitamin K.

Barley flour and millet flour contain the same amount of vitamin C, vitamin D, and vitamin B12 (Cobalamin).

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

Barley flourMillet flour
Vitamin A09 IU
Vitamin C00
Vitamin D00
Vitamin B1 (Thiamine)0.37 mg0.413 mg
Vitamin B2 (Riboflavin)0.114 mg0.073 mg
Vitamin B3 (Niacin)6.27 mg6.02 mg
Vitamin B5 (Pantothenic acid)0.145 mg1.27 mg
Vitamin B6 (Pyroxidine)0.396 mg0.372 mg
Vitamin B9 (Folate)8 µg42 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.57 mg0.11 mg
Vitamin K2.2 µg0.8 µg

Barley flour vs Millet flour 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 barley flour and millet flour comparison focuses on their mineral content.

Barley flour is a better source of copper, iron, magnesium, and zinc than millet flour.

On the other hand, millet flour is a higher amount of calcium, manganese, phosphorus, potassium, and selenium.

Barley flour and millet flour contain the same amount of fluoride, and sodium.

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

Barley flourMillet flour
Calcium32 mg14 mg
Copper0.343 mg0.535 mg
Fluoride00
Iron2.68 mg3.94 mg
Magnesium96 mg119 mg
Manganese1.03 mg1 mg
Phosphorus296 mg285 mg
Potassium309 mg224 mg
Selenium37.7 µg32.7 µg
Sodium4 mg4 mg
Zinc2 mg2.63 mg

The Final Word

This article highlighted the similarities and differences between barley flour and millet flour.

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.

Sources

Holy Peas has strict sourcing guidelines and draws only from high-quality sources, including peer-reviewed studies, academic research institutions, and medical journals, associations and government institutions. Read more about our process.

How we ensure this article is accurate?
  1. It's written and or reviewed by an expert.
  2. We cite relevant studies and trusted sources.
  3. It's regularly updated.

Read more about our process and team.