Here's a comparison of the nutrient composition of millets versus fine cereals:
Nutrient Composition: Millets vs. Fine Cereals
1. Millets: Millets are a group of small-seeded grasses commonly grown as cereal crops. They include pearl millet (bajra), finger millet (ragi), sorghum (jowar), foxtail millet, kodo millet, and barnyard millet.
Pearl Millet (Bajra):
- Protein: 11-12%
- Fiber: 1.2-2.0%
- Iron: 6.1 mg/100 g
- Calcium: 80-100 mg/100 g
- Magnesium: 160 mg/100 g
- Phosphorus: 286 mg/100 g
- Vitamin B1 (Thiamine): 0.5 mg/100 g
- Vitamin B2 (Riboflavin): 0.2 mg/100 g
- Folate: 70 µg/100 g
Finger Millet (Ragi):
- Protein: 7-8%
- Fiber: 3.6%
- Iron: 3.9 mg/100 g
- Calcium: 350-370 mg/100 g
- Magnesium: 160 mg/100 g
- Phosphorus: 280 mg/100 g
- Vitamin B1 (Thiamine): 0.3 mg/100 g
- Vitamin B2 (Riboflavin): 0.3 mg/100 g
- Folate: 30 µg/100 g
Sorghum (Jowar):
- Protein: 9-11%
- Fiber: 2.2%
- Iron: 4.3 mg/100 g
- Calcium: 30-60 mg/100 g
- Magnesium: 120 mg/100 g
- Phosphorus: 285 mg/100 g
- Vitamin B1 (Thiamine): 0.3 mg/100 g
- Vitamin B2 (Riboflavin): 0.1 mg/100 g
- Folate: 50 µg/100 g
Foxtail Millet:
- Protein: 12.3%
- Fiber: 8.0%
- Iron: 2.8 mg/100 g
- Calcium: 31 mg/100 g
- Magnesium: 120 mg/100 g
- Phosphorus: 34 mg/100 g
- Vitamin B1 (Thiamine): 0.1 mg/100 g
- Vitamin B2 (Riboflavin): 0.1 mg/100 g
- Folate: 24 µg/100 g
Kodo Millet:
- Protein: 8.3%
- Fiber: 9.0%
- Iron: 3.7 mg/100 g
- Calcium: 60 mg/100 g
- Magnesium: 270 mg/100 g
- Phosphorus: 280 mg/100 g
- Vitamin B1 (Thiamine): 0.1 mg/100 g
- Vitamin B2 (Riboflavin): 0.2 mg/100 g
- Folate: 13 µg/100 g
Barnyard Millet:
- Protein: 11%
- Fiber: 9.0%
- Iron: 8.0 mg/100 g
- Calcium: 27 mg/100 g
- Magnesium: 117 mg/100 g
- Phosphorus: 268 mg/100 g
- Vitamin B1 (Thiamine): 0.3 mg/100 g
- Vitamin B2 (Riboflavin): 0.1 mg/100 g
- Folate: 44 µg/100 g
2. Fine Cereals: Fine cereals primarily refer to widely consumed grains like rice and wheat.
Rice (White):
- Protein: 7.0%
- Fiber: 0.4%
- Iron: 0.8 mg/100 g
- Calcium: 10 mg/100 g
- Magnesium: 25 mg/100 g
- Phosphorus: 34 mg/100 g
- Vitamin B1 (Thiamine): 0.07 mg/100 g
- Vitamin B2 (Riboflavin): 0.02 mg/100 g
- Folate: 0 µg/100 g
Wheat (Whole):
- Protein: 13-15%
- Fiber: 2.0%
- Iron: 3.9 mg/100 g
- Calcium: 34 mg/100 g
- Magnesium: 138 mg/100 g
- Phosphorus: 268 mg/100 g
- Vitamin B1 (Thiamine): 0.43 mg/100 g
- Vitamin B2 (Riboflavin): 0.16 mg/100 g
- Folate: 43 µg/100 g
Key Comparisons:
Protein: Millets generally have a higher protein content compared to fine cereals. For instance, pearl millet and foxtail millet offer about 11-12% protein, whereas rice has about 7% and whole wheat 13-15%.
Fiber: Millets are typically richer in dietary fiber compared to fine cereals. For example, foxtail millet and barnyard millet have significant fiber content (around 8-9%), while white rice is relatively low in fiber (0.4%).
Iron: Millets, particularly barnyard millet and pearl millet, have a higher iron content compared to fine cereals. For instance, barnyard millet contains 8 mg of iron per 100 grams, whereas white rice contains only 0.8 mg.
Calcium: Millets generally provide more calcium than fine cereals. For example, finger millet provides 350-370 mg of calcium per 100 grams, while white rice has only 10 mg.
Magnesium: Millets also tend to have a higher magnesium content compared to fine cereals. Foxtail millet and kodo millet provide significant magnesium (around 120-270 mg), while white rice has 25 mg.
Vitamins: Millets are generally richer in B vitamins compared to fine cereals. For instance, finger millet provides a good amount of vitamin B1 (0.3 mg) and vitamin B2 (0.3 mg), while rice provides lower amounts of these vitamins.
Overall, millets are nutritionally dense and offer several health benefits compared to fine cereals, particularly in terms of protein, fiber, and mineral content.
