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Millet flour vs Whole-wheat flour: How Do They Compare?

This article explains the key similarities and differences between millet flour and whole-wheat flour, foods from the grains food group. Read on to learn more about the millet flour vs whole-wheat flour comparison.
Esther Bumpus, Health Writer

Written by Esther Bumpus, Health Writer. Updated on February 4, 2023.

Millet flour and whole-wheat 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 millet flour and whole-wheat flour 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).

Whole-wheat flour

Whole-grain wheat flour (Triticum aestivum) is made by grinding the entire wheat kernel into a fine powder. It is considered a whole grain because it contains all three parts of the wheat kernel: the bran, germ, and endosperm.

It is a good source of dietary fibers, vitamins, minerals, and antioxidants, including B vitamins, iron, zinc, and magnesium. It also contains antioxidants such as phenolic acids and flavonoids that have been linked to various health benefits, including improved heart health and blood sugar control.

Whole-grain wheat flour is commonly used in baking bread, pastries, and other baked goods and can also be used as a thickener for soups and sauces. It is a healthier option than refined flour as it retains all the nutrients from the wheat kernel and provides more fiber.

Whole-wheat flour is an excellent source of Vitamin B1 (Thiamine), and Vitamin B3 (Niacin).

It also contains a good amount of Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin E.

Millet flour vs Whole-wheat flour 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-wheat flour.

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

Millet flourWhole-wheat flour
Energy382 kcal340 kcal
Carbs75.1 g72 g
Sugar1.66 g0.41 g
Fiber3.5 g10.7 g
Protein10.8 g13.2 g
Fat4.25 g2.5 g
Saturated Fat0.536 g0.43 g

Millet flour vs Whole-wheat flour Calories

Most calories in grains come from carbs.

Comparing whole-wheat flour vs millet flour for weight loss, whole-wheat flour is slightly lower in calories, with 340 calories per 100 grams, compared to 382 calories per 100 grams of millet flour.

However, both millet flour and whole-wheat 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.

Millet flour vs Whole-wheat flour Protein

Grains and most grain products, including millet flour and whole-wheat 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.

Whole-wheat flour offers around 18% more protein than millet flour.

Whole-wheat flour has 13.2 grams of protein per 100 grams, while millet flour has 10.8 grams of protein per 100 grams.

Millet flour vs Whole-wheat 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 millet flour and whole-wheat flour.

The total amount of carbohydrates is around 4% higher in millet flour than in whole-wheat flour. It has 75.1 grams per 100 grams, compared to 72 grams in whole-wheat flour.

There’s less sugar in whole-wheat flour than in millet flour, 76% precisely.

That said, 100 grams of whole-wheat flour contains 0.4 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-wheat flour.

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, whole-wheat flour is a better source of fiber than millet flour which offers 3.5 grams per 100 gram portion.

Millet flour vs Whole-wheat flour Fats

Like most other grains, millet flour and whole-wheat flour are low in fat.

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

Total fat in millet flour and whole-wheat flour:

  • Millet flour: 4.3 grams per 100 grams
  • Whole-wheat flour: 2.5 per 100 grams

Speaking of saturated fats, whole-wheat flour is 20% lower in saturated fats.

Whole-wheat flour and millet flour contain 0.4 grams and 0.5 grams of saturated fat per 100 grams, respectively.

Millet flour vs Whole-wheat flour Vitamins Content

This section will discuss the vitamin content of millet flour and whole-wheat flour.

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 B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.

However, whole-wheat flour has a higher amount of vitamin B3 (Niacin), and vitamin B5 (Pantothenic acid).

Millet flour and whole-wheat flour contain the same amount of vitamin A, vitamin C, vitamin D, and vitamin B12 (Cobalamin).

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

Millet flourWhole-wheat flour
Vitamin A9 IU9 IU
Vitamin C00
Vitamin D00
Vitamin B1 (Thiamine)0.413 mg0.502 mg
Vitamin B2 (Riboflavin)0.073 mg0.165 mg
Vitamin B3 (Niacin)6.02 mg4.96 mg
Vitamin B5 (Pantothenic acid)1.27 mg0.603 mg
Vitamin B6 (Pyroxidine)0.372 mg0.407 mg
Vitamin B9 (Folate)42 µg44 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.11 mg0.71 mg
Vitamin K0.8 µg1.9 µg

Millet flour vs Whole-wheat 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 millet flour and whole-wheat flour comparison focuses on their mineral content.

Millet flour is a better source of calcium, magnesium, manganese, phosphorus, potassium, and selenium than whole-wheat flour.

On the other hand, whole-wheat flour is a higher amount of copper, iron, sodium, and zinc.

Millet flour and whole-wheat flour contain the same amount of fluoride.

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

Millet flourWhole-wheat flour
Calcium14 mg34 mg
Copper0.535 mg0.41 mg
Fluoride00
Iron3.94 mg3.6 mg
Magnesium119 mg137 mg
Manganese1 mg4.07 mg
Phosphorus285 mg357 mg
Potassium224 mg363 mg
Selenium32.7 µg61.8 µg
Sodium4 mg2 mg
Zinc2.63 mg2.6 mg

The Final Word

This article highlighted the similarities and differences between millet flour and whole-wheat 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.

Sources

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