Millet vs Spelt: How To Choose?

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

Written by Esther Bumpus, Health Writer. Updated on January 26, 2023.

Millet and spelt 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 and spelt and help you learn more about their similarities and differences.

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).

Spelt

Spelt (Triticum spelta) is an ancient type of wheat that is believed to have originated in the Near East.

It is a good source of carbohydrates, dietary fibers, and small amounts of vitamins and minerals like iron, zinc, and B-vitamins. It is also rich in antioxidants and protein, making it a valuable food for vegetarians and vegans.

Spelt is commonly used in baking, particularly in traditional dishes such as bread and pasta. It has a nutty and slightly sweet flavor and can be used as a substitute for wheat flour in most recipes. It is also gluten-free and easy to digest, making it a great option for people with gluten sensitivities or celiac disease.

Spelt is considered a functional food, as it has been shown to have a positive impact on health when consumed regularly as part of a balanced diet. It is also a sustainable crop, as it can be grown in poor soil conditions and is resistant to pests and diseases.

Spelt is an excellent source of Vitamin B1 (Thiamine), and Vitamin B3 (Niacin).

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

Millet vs Spelt 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 spelt.

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

MilletSpelt
Energy378 kcal338 kcal
Carbs72.8 g70.2 g
Sugar0 g6.82 g
Fiber8.5 g10.7 g
Protein11 g14.6 g
Fat4.22 g2.43 g
Saturated Fat0.723 g0.406 g

Millet vs Spelt Calories

Most calories in grains come from carbs.

Comparing spelt vs millet for weight loss, spelt is slightly lower in calories, with 338 calories per 100 grams, compared to 378 calories per 100 grams of millet.

However, both millet and spelt 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 Spelt Protein

Grains and most grain products, including millet and spelt, 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.

Spelt offers around 25% more protein than millet.

Spelt has 14.6 grams of protein per 100 grams, while millet has 11 grams of protein per 100 grams.

Millet vs Spelt 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 spelt.

The total amount of carbohydrates is around 4% higher in millet than in spelt. It has 72.8 grams per 100 grams, compared to 70.2 grams in spelt.

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

That said, 100 grams of millet contains 0 grams of sugar, while the same amount of spelt contains 6.8 grams.

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

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, spelt is a better source of fiber than millet which offers 8.5 grams per 100 gram portion.

Millet vs Spelt Fats

Like most other grains, millet and spelt are low in fat.

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

Total fat in millet and spelt:

  • Millet: 4.2 grams per 100 grams
  • Spelt: 2.4 per 100 grams

Speaking of saturated fats, spelt is 43% lower in saturated fats.

Spelt and millet contain 0.4 grams and 0.7 grams of saturated fat per 100 grams, respectively.

Millet vs Spelt Vitamins Content

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

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 B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin E, and vitamin K.

However, spelt has a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B6 (Pyroxidine), and vitamin B9 (Folate).

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

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

MilletSpelt
Vitamin A010 IU
Vitamin C00
Vitamin D00
Vitamin B1 (Thiamine)0.421 mg0.364 mg
Vitamin B2 (Riboflavin)0.29 mg0.113 mg
Vitamin B3 (Niacin)4.72 mg6.84 mg
Vitamin B5 (Pantothenic acid)0.848 mg1.07 mg
Vitamin B6 (Pyroxidine)0.384 mg0.23 mg
Vitamin B9 (Folate)85 µg45 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.05 mg0.79 mg
Vitamin K0.9 µg3.6 µg

Millet vs Spelt 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 spelt comparison focuses on their mineral content.

Millet is a better source of calcium, iron, magnesium, manganese, phosphorus, potassium, selenium, sodium, and zinc than spelt.

On the other hand, spelt is a higher amount of copper.

Millet and spelt contain the same amount of fluoride.

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

MilletSpelt
Calcium8 mg27 mg
Copper0.75 mg0.511 mg
Fluoride00
Iron3.01 mg4.44 mg
Magnesium114 mg136 mg
Manganese1.63 mg2.98 mg
Phosphorus285 mg401 mg
Potassium195 mg388 mg
Selenium2.7 µg11.7 µg
Sodium5 mg8 mg
Zinc1.68 mg3.28 mg

The Final Word

This article highlighted the similarities and differences between millet and spelt.

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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