Millet vs Lentils: Difference & Similarities

Although millet and lentils belong to different food groups, while millet belong is a grain, and lentils 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 and lentils, 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 and lentils compare specifically.

Millet

Millet (Panicum miliaceum) 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 has a mild and nutty flavor and can be used in a variety of ways. It can be cooked and eaten as a side dish, added to soups and stews, or ground into flour and used in baking. It can also be used as a replacement for other grains in recipes. It is often used in traditional African and Asian dishes and an important food source for people in these regions.

Millet 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).

Lentils

Lentils (Lens culinaris) are a type of legume that are native to the Middle East and have been consumed for thousands of years.

They are small, round, and come in various colors, including green, brown, red, and yellow. Lentils are a popular ingredient in many cuisines worldwide and are highly valued for their nutritional content.

One of the main health benefits of lentils is their high protein content. In fact, lentils are one of the highest plant-based protein sources, making them a popular choice for vegetarians and vegans.

Lentils 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 many plant compounds that have been shown to have antioxidant and anti-inflammatory effects.

Regarding versatility, lentils can be easily incorporated into various dishes, such as soups, stews, and salads.

They are also budget-friendly ingredients that can be used in place of meat to add protein and nutrients to meals.

Lentils are an excellent source of Vitamin B1 (Thiamine), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

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

Millet vs Lentils Nutrition

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

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

Millet vs Lentils 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 lentils vs millet for weight loss, lentils are slightly lower in calories, with 352 calories per 100 grams, compared to 378 calories per 100 grams of millet.

However, both millet and lentils 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 vs Lentils Protein

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

Lentils offer around 55% more protein than millet.

Lentils have 24.6 grams of protein per 100 grams, while millet has 11 grams of protein per 100 grams.

Millet vs Lentils 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 and lentils.

The total amount of carbohydrates is around 13% higher in millet than in lentils. It have 72.8 grams per 100 grams, compared to 63.4 grams in lentils.

There’s less sugar in millet than in lentils, 100% precisely.

One handful of millet (28 grams) contains 0 grams of sugar, while the same amount of lentils contains 0.6 grams.

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

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

With 3 grams of fiber per portion, lentils are a better source of fiber than millet which offer 2.4 grams per portion.

Millet vs Lentils Fats

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

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

Total fat in millet and lentils:

• Millet: 4.2 grams per 100 grams
• Lentils: 1.1 per 100 grams

Speaking of saturated fats, lentils are 71% lower in saturated fats.

Lentils and millet contain 0.2 grams and 0.7 grams of saturated fat per 100 grams, respectively.

Millet vs Lentils Vitamins Content

This section will discuss the vitamin content of millet and lentils.

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

Millet has a higher amount of vitamin A, vitamin C, vitamin B1 (Thiamine), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.

However, lentils have a higher amount of vitamin B2 (Riboflavin), and vitamin B3 (Niacin).

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

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

Millet vs Lentils 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 and lentils comparison focuses on their mineral content.

Millet is a better source of calcium, copper, iron, potassium, sodium, and zinc than lentils.

On the other hand, lentils are a higher amount of magnesium, manganese, phosphorus, and selenium.

Millet and lentils contain the same amount of fluoride.

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

The Final Word

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

Both millet and lentils 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.