Food comparison · IFCT 2017
Jowar vs Bajra: nutrition per 100 g
Per 100 g, bajra has more iron than jowar (6.42 mg against 3.95 mg), a little more protein and fibre, and over three times the fat, 5.4 g against 1.7 g, according to IFCT 2017. Jowar is the lighter grain, at 334 kcal to bajra's 348, and has more niacin. Both millets are gluten-free and make good bhakri.
Jowar and Bajra, nutrient by nutrient
Every nutrient IFCT 2017 reports for both, per 100 g of the edible portion. The last column names the side with more of it, which is not always the better side: more sodium or saturated fat is not an advantage.
| Nutrient | Jowar | Bajra | More in |
|---|---|---|---|
| Energy and macronutrients | |||
| Energy | 334 kcal | 348 kcal | Bajra |
| Protein | 10 g | 11 g | Bajra |
| Carbohydrate (available) | 67.7 g | 61.8 g | Jowar |
| Dietary fibre | 10.2 g | 11.5 g | Bajra |
| Free sugars | 1.3 g | 0.8 g | Jowar |
| Total fat | 1.7 g | 5.4 g | Bajra |
| Water | 9 g | 9 g | Same |
| Fats | |||
| Saturated fat | 0.16 g | 0.88 g | Bajra |
| Monounsaturated fat | 0.31 g | 1.05 g | Bajra |
| Polyunsaturated fat | 0.52 g | 1.98 g | Bajra |
| Omega-3 (alpha-linolenic acid) | 17 mg | 140 mg | Bajra |
| Cholesterol | 0 mg | 0 mg | Same |
| Minerals | |||
| Calcium | 28 mg | 27 mg | Jowar |
| Iron | 3.95 mg | 6.42 mg | Bajra |
| Zinc | 1.96 mg | 2.76 mg | Bajra |
| Magnesium | 133 mg | 124 mg | Jowar |
| Phosphorus | 274 mg | 289 mg | Bajra |
| Potassium | 328 mg | 365 mg | Bajra |
| Sodium | 5 mg | 4 mg | Jowar |
| Copper | 0.45 mg | 0.54 mg | Bajra |
| Selenium | 26.3 µg | 30.4 µg | Bajra |
| Vitamins | |||
| Beta-carotene | 8 µg | 28 µg | Bajra |
| Thiamine (B1) | 0.35 mg | 0.25 mg | Jowar |
| Riboflavin (B2) | 0.14 mg | 0.2 mg | Bajra |
| Niacin (B3) | 2.1 mg | 0.86 mg | Jowar |
| Vitamin B6 | 0.28 mg | 0.27 mg | Jowar |
| Folate (B9) | 39 µg | 36 µg | Jowar |
| Vitamin E (alpha-tocopherol) | 0.04 mg | 0.1 mg | Bajra |
| Vitamin K1 | 43.8 µg | 2.8 µg | Jowar |
Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad.
Cite this page
NNWA Nutrition and Wellness Academy. Jowar vs Bajra: nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/compare/jowar-vs-bajra/
Energy, fat and protein
Jowar (sorghum) and bajra (pearl millet) are the two great rain-fed millets of western and central India, and on paper they look alike until you reach fat. Bajra has 5.4 g of fat per 100 g, about 3.2 times the 1.7 g in jowar, and ranks 3rd for fat among the 14 cereals and millets. That pushes its energy to 348 kcal against 334 kcal for jowar. Protein is close, 11.0 g in bajra and 10.0 g in jowar; bajra ranks 3rd of 14 in its group for protein and jowar 8th.
Most of bajra's extra fat is the unsaturated kind. It carries 140 mg of the plant omega-3 fat ALA per 100 g, about 8.2 times the 17 mg in jowar. The flip side is practical: oil-rich bajra flour turns rancid and bitter faster, which is why households buy or grind it in small lots.
Fibre and carbohydrate
Bajra has 11.5 g of dietary fibre per 100 g and jowar 10.2 g, so both sit firmly in high-fibre territory and far above polished rice. Jowar has more carbohydrate, 67.7 g against 61.8 g, which mirrors bajra's higher fat. Bajra ranks 4th of 14 cereals and millets for fibre, jowar 8th. For a meal, the difference is modest; a bhakri of either flour digests more slowly than a refined-flour roti.
Iron, zinc and the other minerals
Iron is bajra's strongest card. At 6.42 mg per 100 g it ranks 3rd among the 14 cereals and millets and 30th of 242 foods, and covers 34 per cent of a man's daily iron requirement and 22 per cent of a woman's. Jowar's 3.95 mg covers 21 and 14 per cent. Bajra also has more zinc, 2.76 mg against 1.96 mg, and more potassium and phosphorus.
Jowar wins back a little on magnesium, 133 mg against 124 mg, and the two are level on calcium at 28 and 27 mg. Neither is a calcium grain; for that, ragi stands alone among the millets. As with every whole grain, phytate in both millets holds back part of the iron, so a squeeze of lemon, a tomato chutney or amla on the side helps absorption.
Vitamins, and the regional kitchen
Jowar leads on niacin, 2.1 mg against 0.86 mg, and slightly on thiamine and folate; its 39 micrograms of folate ranks 2nd of 13 in its group. Bajra has more riboflavin and beta-carotene, 28 micrograms against 8. In the kitchen, jowar bhakri is the everyday bread of Maharashtra and north Karnataka, where it is called jolada rotti. Bajra rules in Rajasthan, Gujarat and Haryana as rotla with garlic chutney and jaggery, bajra khichdi and raab, a warming winter drink. All figures here are for the dry grain.
Which one, for what
For iron, bajra is the better millet, and it suits women and teenage girls who need more iron, alongside a vitamin C source. For a lighter, milder everyday bhakri with slightly fewer calories, jowar is the easier pick, and its flour keeps longer. For weight control, the two differ by only 14 kcal per 100 g, so portions and the ghee on top matter more. For diabetes planning, both are high-fibre carbohydrate foods whose portions are best set with a doctor or dietitian. On cost and tradition, both are inexpensive local staples: follow the season and your region.
Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.
What people ask about jowar vs bajra
Which is better, jowar or bajra?
It depends on the goal. Bajra has more iron (6.42 mg per 100 g against 3.95 mg), more fibre and slightly more protein. Jowar has less fat (1.7 g against 5.4 g), fewer calories and more niacin. Rotating both through the week gives the benefits of each.
Is bajra too heating to eat in summer?
The idea of heating and cooling foods comes from tradition rather than from the composition tables, which only show that bajra is richer in fat and energy than jowar. Bajra is mostly eaten in winter in Rajasthan and Gujarat, while jowar is eaten year round. Eating bajra in summer is a matter of comfort and taste.
Are jowar and bajra gluten-free?
Yes, both millets are naturally free of gluten, which is why their dough is patted out by hand into bhakri rather than rolled. People with coeliac disease should check that the flour was not milled alongside wheat, since shared chakkis are common.
Why does bajra flour go bitter quickly?
Bajra has 5.4 g of fat per 100 g, more than three times jowar, and much of it is unsaturated fat that oxidises after milling. Grinding small batches, storing the flour airtight in a cool place and using it within a few weeks keeps it fresh.