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Millet flour vs Lupins: Which Is Better?

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

Written by Catherine Toledo, Journalist. Updated on February 26, 2023.

Although millet flour and lupins belong to different food groups, while millet flour belong is a grain, and lupins belong to legumes food group, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.

That’s why we decided to create an in-depth article that compares millet flour and lupins, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.

Generally speaking, foods from grains and legume food groups are both high in carbs and protein and valuable addition to a plant-based diet.

Now, let’s see how millet flour and lupins compare specifically.

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).


Lupins (Lupinus) are a type of legume native to the Mediterranean region and the Americas.

They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content, as well as their nutty, slightly sweet flavor.

Actually, lupins are the legume highest in protein and healthy, unsaturated fats.

Lupins are also a good source of several important nutrients, including potassium, iron, and B vitamins.

They can be enjoyed in a variety of dishes, such as lupin flour bread, pancakes, and pasta. Lupins are also often consumed as a cold appetizer, similar to olives.

In addition to being a nutritious food, lupins have been shown to have a number of potential health benefits.

They have been linked to lower cholesterol levels and improved blood sugar control, and may also help to reduce the risk of certain types of cancer.

Lupins are an excellent source of Vitamin B1 (Thiamine), and Vitamin B9 (Folate).

They also contain a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin C, and Vitamin K.

Millet flour vs Lupins Nutrition

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

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

Millet flourLupins
Energy382 kcal371 kcal
Carbs75.1 g40.4 g
Sugar1.66 g2.03 g
Fiber3.5 g18.9 g
Protein10.8 g36.2 g
Fat4.25 g9.74 g
Saturated Fat0.536 g1.16 g

Millet flour vs Lupins Calories

Most calories in raw grains and legumes come from carbs. Peanuts are an exception here, but they are often considered a nut instead of a legume because of their nutritional profile.

Comparing lupins vs millet flour for weight loss, lupins are slightly lower in calories, with 371 calories per 100 grams, compared to 382 calories per 100 grams of millet flour.

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

Millet flour vs Lupins Protein

Legumes and most legume products, including millet flour and lupins, are important sources of plant-based protein.

Lupins offer around 70% more protein than millet flour.

Lupins have 36.2 grams of protein per 100 grams, while millet flour has 10.8 grams of protein per 100 grams.

Millet flour vs Lupins 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 millet flour and lupins.

The total amount of carbohydrates is around 46% higher in millet flour than in lupins. It have 75.1 grams per 100 grams, compared to 40.4 grams in lupins.

There’s less sugar in millet flour than in lupins, 17% precisely.

One handful of millet flour (28 grams) contains 0.5 grams of sugar, while the same amount of lupins contains 0.6 grams.

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

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

With 5.3 grams of fiber per portion, lupins are a better source of fiber than millet flour which offer 1 grams per portion.

Millet flour vs Lupins Fats

Like most other grains and legumes, with the exception of lupins and peanuts, millet flour and lupins are low in fat.

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

Total fat in millet flour and lupins:

  • Millet flour: 4.3 grams per 100 grams
  • Lupins: 9.7 per 100 grams

Speaking of saturated fats, millet flour is 58% lower in saturated fats.

Millet flour and lupins contain 0.5 grams and 1.2 grams of saturated fat per 100 grams, respectively.

Millet flour vs Lupins Vitamins Content

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

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

Millet flour has a higher amount of vitamin C, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B9 (Folate), vitamin E, and vitamin K.

However, lupins have a higher amount of vitamin A, vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), and vitamin B6 (Pyroxidine).

Millet flour and lupins contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

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

Millet flourLupins
Vitamin A9 IU0
Vitamin C04.8 mg
Vitamin D00
Vitamin B1 (Thiamine)0.413 mg0.64 mg
Vitamin B2 (Riboflavin)0.073 mg0.22 mg
Vitamin B3 (Niacin)6.02 mg2.19 mg
Vitamin B5 (Pantothenic acid)1.27 mg0.75 mg
Vitamin B6 (Pyroxidine)0.372 mg0.357 mg
Vitamin B9 (Folate)42 µg355 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.11 mg0.49 mg
Vitamin K0.8 µg5 µg

Millet flour vs Lupins 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 millet flour and lupins comparison focuses on their mineral content.

Millet flour is a better source of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, sodium, and zinc than lupins.

On the other hand, lupins are a higher amount of selenium.

Millet flour and lupins contain the same amount of fluoride.

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

Millet flourLupins
Calcium14 mg176 mg
Copper0.535 mg1.02 mg
Iron3.94 mg4.36 mg
Magnesium119 mg198 mg
Manganese1 mg2.38 mg
Phosphorus285 mg440 mg
Potassium224 mg1010 mg
Selenium32.7 µg8.2 µg
Sodium4 mg15 mg
Zinc2.63 mg4.75 mg

The Final Word

Millet flour and lupins are highly nutritious and a great addition to a plant-based diet.

Both millet flour and lupins are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Antioxidants found in grains and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.

Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.

Legumes and grains are a versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.


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