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Cornstarch vs Millet: Which Is Healthier?

This article explains the key similarities and differences between cornstarch and millet, foods from the grains food group. Read on to learn more about the cornstarch vs millet comparison.
Dennis Gillett, Health & Fitness Writer

Written by Dennis Gillett, Health & Fitness Writer. Updated on January 24, 2023.

Cornstarch 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 cornstarch and millet and help you learn more about their similarities and differences.

Cornstarch

Cornstarch (Zea mays) is a type of carbohydrate derived from the endosperm of the corn kernel.

It is a good source of energy, providing a high amount of carbohydrates and small amounts of protein, vitamins, and minerals. It is pure starch and has a very low nutritional value compared to whole-grain cornmeal.

Cornstarch is commonly used as a thickening agent in cooking and baking, as it can absorb liquids and increase the viscosity of sauces, gravies, and puddings. It is also used as a coating for fried foods to provide a crisp texture. It is a gluten-free ingredient and can be used as a thickener for people with gluten sensitivity or celiac disease.

Cornstarch is typically used in small amounts and is not a significant source of nutrition in the diet. It is often used as a thickener in combination with other ingredients, and when consumed in moderation, it can be included as part of a healthy diet.

Cornstarch is not an excellent source of any particular vitamin.

Millet

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).

Cornstarch 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 cornstarch vs millet.

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

CornstarchMillet
Energy381 kcal378 kcal
Carbs91.3 g72.8 g
Sugar0 g0 g
Fiber0.9 g8.5 g
Protein0.26 g11 g
Fat0.05 g4.22 g
Saturated Fat0.009 g0.723 g

Cornstarch vs Millet Calories

Most calories in grains come from carbs.

Comparing millet vs cornstarch for weight loss, millet is slightly lower in calories, with 378 calories per 100 grams, compared to 381 calories per 100 grams of cornstarch.

However, both cornstarch 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.

Cornstarch vs Millet Protein

Grains and most grain products, including cornstarch 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 98% more protein than cornstarch.

Millet has 11 grams of protein per 100 grams, while cornstarch has 0.3 grams of protein per 100 grams.

Cornstarch 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 cornstarch and millet.

The total amount of carbohydrates is around 20% higher in cornstarch than in millet. It has 91.3 grams per 100 grams, compared to 72.8 grams in millet.

That said, 100 grams of cornstarch and millet contains 0 grams of sugar, the same amount.

Lastly, let’s take a look at the dietary fiber in cornstarch 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 cornstarch which offers 0.9 grams per 100 gram portion.

Cornstarch vs Millet Fats

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

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

Total fat in cornstarch and millet:

  • Cornstarch: 0.1 grams per 100 grams
  • Millet: 4.2 per 100 grams

Speaking of saturated fats, cornstarch is 100% lower in saturated fats.

Cornstarch and millet contain 0 grams and 0.7 grams of saturated fat per 100 grams, respectively.

Cornstarch vs Millet Vitamins Content

This section will discuss the vitamin content of cornstarch and millet.

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

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

Cornstarch 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 cornstarch and millet contain side by side, so you can easily compare them.

CornstarchMillet
Vitamin A00
Vitamin C00
Vitamin D00
Vitamin B1 (Thiamine)00.421 mg
Vitamin B2 (Riboflavin)00.29 mg
Vitamin B3 (Niacin)04.72 mg
Vitamin B5 (Pantothenic acid)00.848 mg
Vitamin B6 (Pyroxidine)00.384 mg
Vitamin B9 (Folate)085 µg
Vitamin B12 (Cobalamin)00
Vitamin E00.05 mg
Vitamin K00.9 µg

Cornstarch 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 cornstarch and millet comparison focuses on their mineral content.

Cornstarch is a better source of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, and zinc than millet.

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

Cornstarch and millet contain the same amount of fluoride.

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

CornstarchMillet
Calcium2 mg8 mg
Copper0.05 mg0.75 mg
Fluoride00
Iron0.47 mg3.01 mg
Magnesium3 mg114 mg
Manganese0.053 mg1.63 mg
Phosphorus13 mg285 mg
Potassium3 mg195 mg
Selenium2.8 µg2.7 µg
Sodium9 mg5 mg
Zinc0.06 mg1.68 mg

The Final Word

This article highlighted the similarities and differences between cornstarch 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.

Sources

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