Millet vs pumpernickel bread: which is healthier?
They are about equally nutrient-dense: millet scores 38/100 and pumpernickel bread 37/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Millet
119 kcal per 100 g. 1 cup cooked: 174 g
Pumpernickel bread
250 kcal per 100 g. 1 slice: 32 g
Which to pick for your goal
- Fewer caloriesMillet119 vs 250 kcal per 100 g
- More proteinPumpernickel bread3.5 vs 8.7 g per 100 g
- More fiberPumpernickel bread1.3 vs 6.5 g per 100 g
- Less sugarAbout even0.1 vs 0.5 g per 100 g
- More potassiumPumpernickel bread62 vs 208 mg per 100 g
- Less saturated fatAbout even0.2 vs 0.4 g per 100 g
Nutrition side by side
| Nutrient | Millet, 100 g | Pumpernickel bread, 100 g | Millet, 174 g | Pumpernickel bread, 32 g |
|---|---|---|---|---|
| Calories | 119 kcal | 250 kcal | 207 kcal | 80 kcal |
| Protein | 3.5 g | 8.7 g | 6.1 g | 2.8 g |
| Carbohydrates | 24 g | 48 g | 41 g | 15 g |
| Sugars | 0.1 g | 0.5 g | 0.2 g | 0.2 g |
| Fiber | 1.3 g | 6.5 g | 2.3 g | 2.1 g |
| Fat | 1 g | 3.1 g | 1.7 g | 1 g |
| Saturated fat | 0.2 g | 0.4 g | 0.3 g | 0.1 g |
| Vitamin C | 0 mg | 0 mg | 0 mg | 0 mg |
| Vitamin A | 0 µg | 0 µg | 0 µg | 0 µg |
| Potassium | 62 mg | 208 mg | 108 mg | 67 mg |
| Iron | 0.6 mg | 2.9 mg | 1.1 mg | 0.9 mg |
| Calcium | 3 mg | 68 mg | 5.2 mg | 22 mg |
| Magnesium | 44 mg | 54 mg | 77 mg | 17 mg |
| Sodium | 2 mg | 596 mg | 3.5 mg | 191 mg |
Last updated . Scores use the HowHealthyIs Score method.