Durum wheat vs Millet flour: How To Choose?
Durum wheat 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 durum wheat and millet flour and help you learn more about their similarities and differences.
Durum wheat (Triticum durum) is a type of wheat that is known for its high protein and gluten content.
It is a good source of carbohydrates, protein, and small amounts of vitamins and minerals like iron, zinc, and B-vitamins. It is also rich in antioxidants and essential amino acids, making it a valuable food for vegetarians and vegans.
Durum wheat is commonly used in the production of pasta and couscous and also in traditional dishes like semolina porridge and bread. It is also used in some breakfast cereals and snacks. The high gluten content of durum wheat gives pasta and other products made from it a distinct texture and yellow color due to the presence of carotenoids in the wheat endosperm.
Durum wheat is gluten-rich. Thus, it is 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.
Durum wheat is an excellent source of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), and Vitamin B6 (Pyroxidine).
It also contains a good amount of Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate) and some Vitamin B2 (Riboflavin), and Vitamin E.
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).
Durum wheat 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 durum wheat vs millet flour.
This comparison will start by comparing the caloric value of durum wheat and millet flour and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|Durum wheat||Millet flour|
|Energy||339 kcal||382 kcal|
|Carbs||71.1 g||75.1 g|
|Sugar||0 g||1.66 g|
|Fiber||3.4 g||3.5 g|
|Protein||13.7 g||10.8 g|
|Fat||2.47 g||4.25 g|
|Saturated Fat||0.454 g||0.536 g|
Durum wheat vs Millet flour Calories
Most calories in grains come from carbs.
Comparing durum wheat vs millet flour for weight loss, durum wheat is slightly lower in calories, with 339 calories per 100 grams, compared to 382 calories per 100 grams of millet flour.
However, both durum wheat 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.
Durum wheat vs Millet flour Protein
Grains and most grain products, including durum wheat 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.
Durum wheat offers around 21% more protein than millet flour.
Durum wheat has 13.7 grams of protein per 100 grams, while millet flour has 10.8 grams of protein per 100 grams.
Durum wheat 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 durum wheat and millet flour.
The total amount of carbohydrates is around 5% higher in millet flour than in durum wheat. It has 75.1 grams per 100 grams, compared to 71.1 grams in durum wheat.
There’s less sugar in durum wheat than in millet flour, 100% precisely.
That said, 100 grams of durum wheat contains 0 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 durum wheat and millet flour.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 3.5 grams of fiber per 100 grams, millet flour is a better source of fiber than durum wheat which offers 3.4 grams per 100 gram portion.
Durum wheat vs Millet flour Fats
Like most other grains, durum wheat and millet flour are low in fat.
Fats in durum wheat and millet flour are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in durum wheat and millet flour:
- Durum wheat: 2.5 grams per 100 grams
- Millet flour: 4.3 per 100 grams
Speaking of saturated fats, durum wheat and millet flour contain the same amount of saturated fats, 0.5 grams per 100 grams.
Durum wheat vs Millet flour Vitamins Content
This section will discuss the vitamin content of durum wheat and millet flour.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Durum wheat has a higher amount of vitamin A, and vitamin B5 (Pantothenic acid).
However, millet flour has a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.
Durum wheat 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 durum wheat and millet flour contain side by side, so you can easily compare them.
|Durum wheat||Millet flour|
|Vitamin A||0||9 IU|
|Vitamin B1 (Thiamine)||0.419 mg||0.413 mg|
|Vitamin B2 (Riboflavin)||0.121 mg||0.073 mg|
|Vitamin B3 (Niacin)||6.74 mg||6.02 mg|
|Vitamin B5 (Pantothenic acid)||0.935 mg||1.27 mg|
|Vitamin B6 (Pyroxidine)||0.419 mg||0.372 mg|
|Vitamin B9 (Folate)||43 µg||42 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||0.9 mg||0.11 mg|
|Vitamin K||0.9 µg||0.8 µg|
Durum wheat 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 durum wheat and millet flour comparison focuses on their mineral content.
Durum wheat is a better source of iron, and sodium than millet flour.
On the other hand, millet flour is a higher amount of calcium, copper, magnesium, manganese, phosphorus, potassium, selenium, and zinc.
Durum wheat and millet flour contain the same amount of fluoride.
Check out the table below to learn how durum wheat and millet flour compare when it comes to mineral content.
|Durum wheat||Millet flour|
|Calcium||34 mg||14 mg|
|Copper||0.553 mg||0.535 mg|
|Iron||3.52 mg||3.94 mg|
|Magnesium||144 mg||119 mg|
|Manganese||3.01 mg||1 mg|
|Phosphorus||508 mg||285 mg|
|Potassium||431 mg||224 mg|
|Selenium||89.4 µg||32.7 µg|
|Sodium||2 mg||4 mg|
|Zinc||4.16 mg||2.63 mg|
The Final Word
This article highlighted the similarities and differences between durum wheat 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.
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- It's regularly updated.
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