Millet vs Soy: Which Is Healthier?
Although millet and soy belong to different food groups, while millet belong is a grain, and soy 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 soy, 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 soy compare specifically.
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).
Soybeans (Glycine max) are a type of legume native to East Asia.
They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content. Soy protein is one of the complete sources of a plant-based protein.
In addition to being a tasty and nutritious food, soybeans have been shown to have many potential health benefits.
They are a good source of antioxidants and have been linked to lower cholesterol levels and improved blood sugar control.
Soybeans are also a good source of several important minerals, including iron, zinc, and magnesium.
Soy are an excellent source of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B9 (Folate), and Vitamin K.
They also contain a good amount of Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin C, and Vitamin E.
Millet vs Soy 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 soy.
This comparison will start by comparing the caloric value of millet and soy and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|Energy||378 kcal||446 kcal|
|Carbs||72.8 g||30.2 g|
|Sugar||0 g||7.33 g|
|Fiber||8.5 g||9.3 g|
|Protein||11 g||36.5 g|
|Fat||4.22 g||19.9 g|
|Saturated Fat||0.723 g||2.88 g|
Millet vs Soy 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 millet vs soy for weight loss, millet is slightly lower in calories, with 378 calories per 100 grams, compared to 446 calories per 100 grams of soy.
However, both millet and soy 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 Soy Protein
Legumes and most legume products, including millet and soy, are important sources of plant-based protein.
Soy offer around 70% more protein than millet.
Soy have 36.5 grams of protein per 100 grams, while millet has 11 grams of protein per 100 grams.
Millet vs Soy 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 soy.
The total amount of carbohydrates is around 59% higher in millet than in soy. It have 72.8 grams per 100 grams, compared to 30.2 grams in soy.
There’s less sugar in millet than in soy, 100% precisely.
One handful of millet (28 grams) contains 0 grams of sugar, while the same amount of soy contains 2.1 grams.
Lastly, let’s take a look at the dietary fiber in millet and soy.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 2.6 grams of fiber per portion, soy are a better source of fiber than millet which offer 2.4 grams per portion.
Millet vs Soy Fats
Like most other grains and legumes, with the exception of lupins and peanuts, millet and soy are low in fat.
Fats in millet and soy are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in millet and soy:
- Millet: 4.2 grams per 100 grams
- Soy: 19.9 per 100 grams
Speaking of saturated fats, millet is 76% lower in saturated fats.
Millet and soy contain 0.7 grams and 2.9 grams of saturated fat per 100 grams, respectively.
Millet vs Soy Vitamins Content
This section will discuss the vitamin content of millet and soy.
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 B2 (Riboflavin), vitamin B9 (Folate), vitamin E, and vitamin K.
However, soy have a higher amount of vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), and vitamin B6 (Pyroxidine).
Millet and soy contain the same amount of vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins millet and soy contain side by side, so you can easily compare them.
|Vitamin A||0||22 IU|
|Vitamin C||0||6 mg|
|Vitamin B1 (Thiamine)||0.421 mg||0.874 mg|
|Vitamin B2 (Riboflavin)||0.29 mg||0.87 mg|
|Vitamin B3 (Niacin)||4.72 mg||1.62 mg|
|Vitamin B5 (Pantothenic acid)||0.848 mg||0.793 mg|
|Vitamin B6 (Pyroxidine)||0.384 mg||0.377 mg|
|Vitamin B9 (Folate)||85 µg||375 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||0.05 mg||0.85 mg|
|Vitamin K||0.9 µg||47 µg|
Millet vs Soy 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 soy comparison focuses on their mineral content.
Millet is a better source of calcium, copper, fluoride, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc than soy.
On the other hand, soy are a higher amount of sodium.
Check out the table below to learn how millet and soy compare when it comes to mineral content.
|Calcium||8 mg||277 mg|
|Copper||0.75 mg||1.66 mg|
|Iron||3.01 mg||15.7 mg|
|Magnesium||114 mg||280 mg|
|Manganese||1.63 mg||2.52 mg|
|Phosphorus||285 mg||704 mg|
|Potassium||195 mg||1800 mg|
|Selenium||2.7 µg||17.8 µg|
|Sodium||5 mg||2 mg|
|Zinc||1.68 mg||4.89 mg|
The Final Word
Millet and soy are highly nutritious and a great addition to a plant-based diet.
Both millet and soy 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.
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