Millet flour vs Spelt: How Do They Compare?

Millet flour and spelt 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 millet flour and spelt and help you learn more about their similarities and differences.
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).
Spelt
Spelt (Triticum spelta) is an ancient type of wheat that is believed to have originated in the Near East.
It is a good source of carbohydrates, dietary fibers, and small amounts of vitamins and minerals like iron, zinc, and B-vitamins. It is also rich in antioxidants and protein, making it a valuable food for vegetarians and vegans.
Spelt is commonly used in baking, particularly in traditional dishes such as bread and pasta. It has a nutty and slightly sweet 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.
Spelt is considered a functional food, as it has been shown to have a positive impact on 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.
Spelt is an excellent source of Vitamin B1 (Thiamine), and Vitamin B3 (Niacin).
It also contains a good amount of Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin B2 (Riboflavin), and Vitamin E.
Millet flour vs Spelt 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 spelt.
This comparison will start by comparing the caloric value of millet flour and spelt and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
Millet flour | Spelt | |
---|---|---|
Energy | 382 kcal | 338 kcal |
Carbs | 75.1 g | 70.2 g |
Sugar | 1.66 g | 6.82 g |
Fiber | 3.5 g | 10.7 g |
Protein | 10.8 g | 14.6 g |
Fat | 4.25 g | 2.43 g |
Saturated Fat | 0.536 g | 0.406 g |
Millet flour vs Spelt Calories
Most calories in grains come from carbs.
Comparing spelt vs millet flour for weight loss, spelt is slightly lower in calories, with 338 calories per 100 grams, compared to 382 calories per 100 grams of millet flour.
However, both millet flour and spelt 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 Spelt Protein
Grains and most grain products, including millet flour and spelt, 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.
Spelt offers around 26% more protein than millet flour.
Spelt has 14.6 grams of protein per 100 grams, while millet flour has 10.8 grams of protein per 100 grams.
Millet flour vs Spelt 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 spelt.
The total amount of carbohydrates is around 7% higher in millet flour than in spelt. It has 75.1 grams per 100 grams, compared to 70.2 grams in spelt.
There’s less sugar in millet flour than in spelt, 75% precisely.
That said, 100 grams of millet flour contains 1.7 grams of sugar, while the same amount of spelt contains 6.8 grams.
Lastly, let’s take a look at the dietary fiber in millet flour and spelt.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 10.7 grams of fiber per 100 grams, spelt is a better source of fiber than millet flour which offers 3.5 grams per 100 gram portion.
Millet flour vs Spelt Fats
Like most other grains, millet flour and spelt are low in fat.
Fats in millet flour and spelt are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in millet flour and spelt:
- Millet flour: 4.3 grams per 100 grams
- Spelt: 2.4 per 100 grams
Speaking of saturated fats, spelt is 20% lower in saturated fats.
Spelt and millet flour contain 0.4 grams and 0.5 grams of saturated fat per 100 grams, respectively.
Millet flour vs Spelt Vitamins Content
This section will discuss the vitamin content of millet flour and spelt.
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 A, vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B9 (Folate), vitamin E, and vitamin K.
However, spelt has a higher amount of vitamin B1 (Thiamine), vitamin B5 (Pantothenic acid), and vitamin B6 (Pyroxidine).
Millet flour and spelt contain the same amount of vitamin C, vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins millet flour and spelt contain side by side, so you can easily compare them.
Millet flour | Spelt | |
---|---|---|
Vitamin A | 9 IU | 10 IU |
Vitamin C | 0 | 0 |
Vitamin D | 0 | 0 |
Vitamin B1 (Thiamine) | 0.413 mg | 0.364 mg |
Vitamin B2 (Riboflavin) | 0.073 mg | 0.113 mg |
Vitamin B3 (Niacin) | 6.02 mg | 6.84 mg |
Vitamin B5 (Pantothenic acid) | 1.27 mg | 1.07 mg |
Vitamin B6 (Pyroxidine) | 0.372 mg | 0.23 mg |
Vitamin B9 (Folate) | 42 µg | 45 µg |
Vitamin B12 (Cobalamin) | 0 | 0 |
Vitamin E | 0.11 mg | 0.79 mg |
Vitamin K | 0.8 µg | 3.6 µg |
Millet flour vs Spelt 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 spelt comparison focuses on their mineral content.
Millet flour is a better source of calcium, iron, magnesium, manganese, phosphorus, potassium, sodium, and zinc than spelt.
On the other hand, spelt is a higher amount of copper, and selenium.
Millet flour and spelt contain the same amount of fluoride.
Check out the table below to learn how millet flour and spelt compare when it comes to mineral content.
Millet flour | Spelt | |
---|---|---|
Calcium | 14 mg | 27 mg |
Copper | 0.535 mg | 0.511 mg |
Fluoride | 0 | 0 |
Iron | 3.94 mg | 4.44 mg |
Magnesium | 119 mg | 136 mg |
Manganese | 1 mg | 2.98 mg |
Phosphorus | 285 mg | 401 mg |
Potassium | 224 mg | 388 mg |
Selenium | 32.7 µg | 11.7 µg |
Sodium | 4 mg | 8 mg |
Zinc | 2.63 mg | 3.28 mg |
The Final Word
This article highlighted the similarities and differences between millet flour and spelt.
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.
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.
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Listing of vitamins, Harvard Health Publishing, Harvard Medical School https://www.health.harvard.edu/staying-healthy/listing_of_vitamins/
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Nutrient Recommendations: Dietary Reference Intakes (DRI), Food and Nutrition Board of the National Academies of Sciences Engineering, and Medicine
https://ods.od.nih.gov/HealthInformation/nutrientrecommendations.aspx
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Protein And Amino Acid Requirements In Human Nutrition, WHO
https://apps.who.int/iris/bitstream/handle/10665/43411/WHO_TRS_935_eng.pdf
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Nutrition Facts Labeling RDIs Nutrients, U.S. Food and Drug Administration
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