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Millet vs Whole-wheat flour: How Are They Different?

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

Written by Michael Whaley, Health Writer. Updated on January 26, 2023.

Millet 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 and whole-wheat flour and help you learn more about their similarities and differences.


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).

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 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 vs whole-wheat flour.

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

MilletWhole-wheat flour
Energy378 kcal340 kcal
Carbs72.8 g72 g
Sugar0 g0.41 g
Fiber8.5 g10.7 g
Protein11 g13.2 g
Fat4.22 g2.5 g
Saturated Fat0.723 g0.43 g

Millet vs Whole-wheat flour Calories

Most calories in grains come from carbs.

Comparing whole-wheat flour vs millet for weight loss, whole-wheat flour is slightly lower in calories, with 340 calories per 100 grams, compared to 378 calories per 100 grams of millet.

However, both millet 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 vs Whole-wheat flour Protein

Grains and most grain products, including millet 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 17% more protein than millet.

Whole-wheat flour has 13.2 grams of protein per 100 grams, while millet has 11 grams of protein per 100 grams.

Millet 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 and whole-wheat flour.

The total amount of carbohydrates is around 1% higher in millet than in whole-wheat flour. It has 72.8 grams per 100 grams, compared to 72 grams in whole-wheat flour.

There’s less sugar in millet than in whole-wheat flour, 100% precisely.

That said, 100 grams of millet contains 0 grams of sugar, while the same amount of whole-wheat flour contains 0.4 grams.

Lastly, let’s take a look at the dietary fiber in millet 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 which offers 8.5 grams per 100 gram portion.

Millet vs Whole-wheat flour Fats

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

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

Total fat in millet and whole-wheat flour:

  • Millet: 4.2 grams per 100 grams
  • Whole-wheat flour: 2.5 per 100 grams

Speaking of saturated fats, whole-wheat flour is 43% lower in saturated fats.

Whole-wheat flour and millet contain 0.4 grams and 0.7 grams of saturated fat per 100 grams, respectively.

Millet vs Whole-wheat flour Vitamins Content

This section will discuss the vitamin content of millet 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 has a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B3 (Niacin), vitamin B6 (Pyroxidine), vitamin E, and vitamin K.

However, whole-wheat flour has a higher amount of vitamin B2 (Riboflavin), vitamin B5 (Pantothenic acid), and vitamin B9 (Folate).

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

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

MilletWhole-wheat flour
Vitamin A09 IU
Vitamin C00
Vitamin D00
Vitamin B1 (Thiamine)0.421 mg0.502 mg
Vitamin B2 (Riboflavin)0.29 mg0.165 mg
Vitamin B3 (Niacin)4.72 mg4.96 mg
Vitamin B5 (Pantothenic acid)0.848 mg0.603 mg
Vitamin B6 (Pyroxidine)0.384 mg0.407 mg
Vitamin B9 (Folate)85 µg44 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.05 mg0.71 mg
Vitamin K0.9 µg1.9 µg

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

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

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

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

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

MilletWhole-wheat flour
Calcium8 mg34 mg
Copper0.75 mg0.41 mg
Iron3.01 mg3.6 mg
Magnesium114 mg137 mg
Manganese1.63 mg4.07 mg
Phosphorus285 mg357 mg
Potassium195 mg363 mg
Selenium2.7 µg61.8 µg
Sodium5 mg2 mg
Zinc1.68 mg2.6 mg

The Final Word

This article highlighted the similarities and differences between millet 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.


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