Millet vs Flour
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Millet, whole grain is higher in more vitamins & minerals
Calories (kcal)
Millet —
Flour —
Protein (g)
Millet 10.0
Flour 0.918
Carbs (g)
Millet 74.4
Flour 87.3
Fat (g)
Millet 4.19
Flour 0.494
Fiber (g)
Millet 2.62
Flour 4.83
Quick answers
Which has more protein?
Millet, whole grain — 10.0g vs 0.918g per 100g.
Which is more nutrient-dense?
Millet, whole grain scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Millet | Flour | Diff |
|---|---|---|---|
| Macronutrients | |||
| Water | 10.2 g | 10.6 g | -3% |
| Protein | 10.0 g | 0.918 g | +991% |
| Total lipid (fat) | 4.19 g | 0.494 g | +749% |
| Carbohydrate, by difference | 74.4 g | 87.3 g | -15% |
| Fiber, total dietary | 2.62 g | 4.83 g | -46% |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.411 mg | 0.051 mg | +703% |
| Riboflavin (Vitamin B2) | 0.136 mg | 0.068 mg | +102% |
| Niacin (Vitamin B3) | 4.86 mg | 0.600 mg | +710% |
| Vitamin B-6 — Pyridoxine | 0.192 mg | 0.050 mg | +285% |
| Minerals | |||
| Calcium, Ca | 9.10 mg | 74.6 mg | -88% |
| Iron, Fe | 2.53 mg | 3.99 mg | -36% |
| Magnesium, Mg | 106 mg | 33.6 mg | +214% |
| Phosphorus, P | 258 mg | 39.2 mg | +557% |
| Potassium, K | 214 mg | 198 mg | +8% |
| Sodium, Na | 0 mg | 13.1 mg | -100% |
| Zinc, Zn | 2.26 mg | 0.410 mg | +451% |
| Copper, Cu | 0.488 mg | 0.077 mg | +537% |
| Manganese, Mn | 0.924 mg | 0.395 mg | +134% |
| Selenium, Se | 23.1 ug | 0 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 376 kcal | 357 kcal | +5% |
| Energy (Atwater Specific Factors) | 381 kcal | 359 kcal | +6% |
| Nitrogen | 1.72 g | 0.157 g | +991% |
| Ash | 1.13 g | 0.715 g | +58% |
| Total dietary fiber (AOAC 2011.25) | 3.33 g | 7.66 g | -57% |
| High Molecular Weight Dietary Fiber (HMWDF) | 2.73 g | 6.27 g | -56% |
| Low Molecular Weight Dietary Fiber (LMWDF) | 0 g | 1.39 g | -100% |
| Beta-glucan | 0 g | 0 g | = |
| Starch | 67.1 g | 79.7 g | -16% |
| Molybdenum, Mo | 29.5 ug | 2.53 ug | +1066% |
| Biotin | 11.4 ug | 0.519 ug | +2103% |
| Proanthocyanidin dimers | 0 mg | — | |
| Proanthocyanidin trimers | 0 mg | — | |
| Proanthocyanidin 4-6mers | 0 mg | — | |
| Proanthocyanidin 7-10mers | 0 mg | — | |
| Proanthocyanidin polymers (>10mers) | 0 mg | — | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.