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Millet flour vs Split Peas: Difference, Benefits, More

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

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

Although millet flour and split peas belong to different food groups, while millet flour belong is a grain, and split peas 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 split peas, 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 split peas 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).

Split Peas

Split peas (Pisum sativum) are a type of legume that are native to the Middle East and have been grown for thousands of years.

They are made by splitting dried peas and removing the outer skin, resulting in a small, round, flat legume that is green or yellow in color.

Split peas are a popular ingredient in many dishes, such as split pea soup, and are highly valued for their nutritional content.

One of the main health benefits of split peas is their high protein content.

They are a good source of plant-based protein, making them a popular choice for vegetarians and vegans.

Split peas are also high in fiber, which can help to improve digestion and lower cholesterol levels.

They are rich in nutrients such as iron, potassium, and B vitamins. They also contain several plant compounds that have been shown to have antioxidant and anti-inflammatory effects.

Split Peas are an excellent source of Vitamin B1 (Thiamine).

They also contain a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin K and some Vitamin A, Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

Millet flour vs Split Peas 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 split peas.

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

Millet flourSplit Peas
Energy382 kcal364 kcal
Carbs75.1 g61.6 g
Sugar1.66 g3.14 g
Fiber3.5 g22.2 g
Protein10.8 g23.1 g
Fat4.25 g3.89 g
Saturated Fat0.536 g0.408 g

Millet flour vs Split Peas 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 split peas vs millet flour for weight loss, split peas are slightly lower in calories, with 364 calories per 100 grams, compared to 382 calories per 100 grams of millet flour.

However, both millet flour and split peas 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 Split Peas Protein

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

Split Peas offer around 53% more protein than millet flour.

Split Peas have 23.1 grams of protein per 100 grams, while millet flour has 10.8 grams of protein per 100 grams.

Millet flour vs Split Peas 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 split peas.

The total amount of carbohydrates is around 18% higher in millet flour than in split peas. It have 75.1 grams per 100 grams, compared to 61.6 grams in split peas.

There’s less sugar in millet flour than in split peas, 44% precisely.

One handful of millet flour (28 grams) contains 0.5 grams of sugar, while the same amount of split peas contains 0.9 grams.

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

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

With 6.2 grams of fiber per portion, split peas are a better source of fiber than millet flour which offer 1 grams per portion.

Millet flour vs Split Peas Fats

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

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

Total fat in millet flour and split peas:

  • Millet flour: 4.3 grams per 100 grams
  • Split Peas: 3.9 per 100 grams

Speaking of saturated fats, split peas are 20% lower in saturated fats.

Split Peas and millet flour contain 0.4 grams and 0.5 grams of saturated fat per 100 grams, respectively.

Millet flour vs Split Peas Vitamins Content

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

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 C, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin E, and vitamin K.

However, split peas have a higher amount of vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin B9 (Folate).

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

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

Millet flourSplit Peas
Vitamin A9 IU149 IU
Vitamin C01.8 mg
Vitamin D00
Vitamin B1 (Thiamine)0.413 mg0.719 mg
Vitamin B2 (Riboflavin)0.073 mg0.244 mg
Vitamin B3 (Niacin)6.02 mg3.61 mg
Vitamin B5 (Pantothenic acid)1.27 mg0.962 mg
Vitamin B6 (Pyroxidine)0.372 mg0.14 mg
Vitamin B9 (Folate)42 µg15 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.11 mg0.12 mg
Vitamin K0.8 µg15.9 µg

Millet flour vs Split Peas 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 split peas comparison focuses on their mineral content.

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

On the other hand, split peas are a higher amount of magnesium, and selenium.

Millet flour and split peas contain the same amount of fluoride.

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

Millet flourSplit Peas
Calcium14 mg46 mg
Copper0.535 mg0.809 mg
Fluoride00
Iron3.94 mg4.73 mg
Magnesium119 mg63 mg
Manganese1 mg1.19 mg
Phosphorus285 mg334 mg
Potassium224 mg852 mg
Selenium32.7 µg10.7 µg
Sodium4 mg5 mg
Zinc2.63 mg3.49 mg

The Final Word

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

Both millet flour and split peas 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.

Sources

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