Millet flour vs Whole-grain cornmeal: How Do They Compare?
Millet flour and whole-grain cornmeal 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 whole-grain cornmeal and help you learn more about their similarities and differences.
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).
Whole-grain cornmeal (Zea mays) is made by grinding whole corn kernels into a fine or coarse powder. It is considered a whole grain because it contains all three parts of the corn kernel: the germ, bran, and endosperm.
It is a good source of carbohydrates, dietary fibers, and small amounts of vitamins and minerals like vitamin B3, iron and zinc. It also contains antioxidants, such as carotenoids, flavonoids, and phenolic acids, that have been linked to various health benefits, including improved heart health and blood sugar control.
Whole-grain cornmeal is commonly used in traditional American cuisine, such as cornbread, polenta, and grits. It can also be used as a coating for fish and meats, as an ingredient in baking, and as a thickener in soups and sauces. It is a healthier option than refined cornmeal as it retains all the nutrients from the corn kernel and provides more fiber.
Whole-grain cornmeal is an excellent source of Vitamin B1 (Thiamine).
It also contains a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), and Vitamin B6 (Pyroxidine) and some Vitamin A, Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate).
Millet flour vs Whole-grain cornmeal 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 whole-grain cornmeal.
This comparison will start by comparing the caloric value of millet flour and whole-grain cornmeal and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|Millet flour||Whole-grain cornmeal|
|Energy||382 kcal||362 kcal|
|Carbs||75.1 g||76.9 g|
|Sugar||1.66 g||0.64 g|
|Fiber||3.5 g||7.3 g|
|Protein||10.8 g||8.12 g|
|Fat||4.25 g||3.59 g|
|Saturated Fat||0.536 g||0.505 g|
Millet flour vs Whole-grain cornmeal Calories
Most calories in grains come from carbs.
Comparing whole-grain cornmeal vs millet flour for weight loss, whole-grain cornmeal is slightly lower in calories, with 362 calories per 100 grams, compared to 382 calories per 100 grams of millet flour.
However, both millet flour and whole-grain cornmeal 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 Whole-grain cornmeal Protein
Grains and most grain products, including millet flour and whole-grain cornmeal, 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 flour offers around 25% more protein than whole-grain cornmeal.
Millet flour has 10.8 grams of protein per 100 grams, while whole-grain cornmeal has 8.1 grams of protein per 100 grams.
Millet flour vs Whole-grain cornmeal 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 whole-grain cornmeal.
The total amount of carbohydrates is around 2% higher in whole-grain cornmeal than in millet flour. It has 76.9 grams per 100 grams, compared to 75.1 grams in millet flour.
There’s less sugar in whole-grain cornmeal than in millet flour, 65% precisely.
That said, 100 grams of whole-grain cornmeal contains 0.6 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 millet flour and whole-grain cornmeal.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 7.3 grams of fiber per 100 grams, whole-grain cornmeal is a better source of fiber than millet flour which offers 3.5 grams per 100 gram portion.
Millet flour vs Whole-grain cornmeal Fats
Like most other grains, millet flour and whole-grain cornmeal are low in fat.
Fats in millet flour and whole-grain cornmeal are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in millet flour and whole-grain cornmeal:
- Millet flour: 4.3 grams per 100 grams
- Whole-grain cornmeal: 3.6 per 100 grams
Speaking of saturated fats, millet flour and whole-grain cornmeal contain the same amount of saturated fats, 0.5 grams per 100 grams.
Millet flour vs Whole-grain cornmeal Vitamins Content
This section will discuss the vitamin content of millet flour and whole-grain cornmeal.
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), and vitamin E.
However, whole-grain cornmeal has a higher amount of vitamin B1 (Thiamine), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin K.
Millet flour and whole-grain cornmeal 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 whole-grain cornmeal contain side by side, so you can easily compare them.
|Millet flour||Whole-grain cornmeal|
|Vitamin A||9 IU||214 IU|
|Vitamin B1 (Thiamine)||0.413 mg||0.385 mg|
|Vitamin B2 (Riboflavin)||0.073 mg||0.201 mg|
|Vitamin B3 (Niacin)||6.02 mg||3.63 mg|
|Vitamin B5 (Pantothenic acid)||1.27 mg||0.425 mg|
|Vitamin B6 (Pyroxidine)||0.372 mg||0.304 mg|
|Vitamin B9 (Folate)||42 µg||25 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||0.11 mg||0.42 mg|
|Vitamin K||0.8 µg||0.3 µg|
Millet flour vs Whole-grain cornmeal 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 whole-grain cornmeal comparison focuses on their mineral content.
Millet flour is a better source of magnesium, potassium, and sodium than whole-grain cornmeal.
On the other hand, whole-grain cornmeal is a higher amount of calcium, copper, iron, manganese, phosphorus, selenium, and zinc.
Millet flour and whole-grain cornmeal contain the same amount of fluoride.
Check out the table below to learn how millet flour and whole-grain cornmeal compare when it comes to mineral content.
|Millet flour||Whole-grain cornmeal|
|Calcium||14 mg||6 mg|
|Copper||0.535 mg||0.193 mg|
|Iron||3.94 mg||3.45 mg|
|Magnesium||119 mg||127 mg|
|Manganese||1 mg||0.498 mg|
|Phosphorus||285 mg||241 mg|
|Potassium||224 mg||287 mg|
|Selenium||32.7 µg||15.5 µg|
|Sodium||4 mg||35 mg|
|Zinc||2.63 mg||1.82 mg|
The Final Word
This article highlighted the similarities and differences between millet flour and whole-grain cornmeal.
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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