Millet vs Sorghum
Compared on one consistent basis: per 100 g, from USDA data behind each food page.
Millet vs Sorghum: nutrition per 100 g
| Per 100 g | Millet | Sorghum |
|---|---|---|
| Calories | 376 kcal | 373 kcal |
| Protein | 10 g | 10.1 g |
| Carbohydrate | 74.4 g | 73.6 g |
| Fat | 4.2 g | 4.2 g |
| Fibre | 2.6 g | 8.3 g |
| Allergens | None listed | None listed |
Vitamins and minerals per 100 g
| Nutrient | Millet | Sorghum |
|---|---|---|
| Calcium, Ca | 9.11 mg | 14.93 mg |
| Copper, Cu | 0.49 mg | 0.3 mg |
| Iron, Fe | 2.53 mg | 3.9 mg |
| Magnesium, Mg | 105.5 mg | 136 mg |
| Manganese, Mn | 0.92 mg | 1.55 mg |
| Niacin | 4.86 mg | 6.1 mg |
| Phosphorus, P | 257.9 mg | 294.1 mg |
| Potassium, K | 214.1 mg | 367.1 mg |
| Sodium, Na | 0 mg | 0.33 mg |
| Thiamin | 0.41 mg | 0.45 mg |
| Vitamin B-6 | 0.19 mg | 0.19 mg |
| Zinc, Zn | 2.26 mg | 1.77 mg |
Sorghum is higher in fibre. Reach for Sorghum when you want more fibre for fullness and digestion.
Bottom line
Per 100 g, Millet provides 376 kcal, 10 g protein, 74.4 g carbohydrate, 4.2 g fat and 2.6 g fiber; Sorghum provides 373 kcal, 10.1 g protein, 73.6 g carbohydrate, 4.2 g fat and 8.3 g fiber.
Looking beyond the macronutrients, Sorghum is the better source of potassium, iron (see the vitamins and minerals table below).
Both are gluten-free ancient grains with similar protein. Sorghum stands out for fiber and potassium; millet cooks faster and is slightly higher in zinc.
In short: for fiber and digestion, Sorghum. If none of those goals applies, pick by taste, price and what the recipe needs.
Want a different pair? Use the food comparison tool to compare any two foods from the same category.
Values are per 100 g from the USDA FoodData Central records behind each food page and are rounded; brands and preparation change the numbers. This comparison is educational, not medical advice.