Ragi is the better pick for menopause. For weight loss, PCOS and diabetes they rate the same.
Per 100 g, dry and before cooking:
- Ragi: 321 kcal, 7.2 g of protein and 11.2 g of fibre
- Wheat: 322 kcal, 10.6 g of protein and 11.2 g of fibre
| Goal | Ragi | Wheat |
|---|---|---|
| Weight loss | Good choice | Good choice |
| PCOS | Good choice | Good choice |
| Diabetes | Good choice | Good choice |
| Menopause | Good choiceBetter pick | Fine as part of a meal |
One serving each, side by side
Each food at its own normal serving: the same serving for both, one roti's worth of flour (30 g).
Calories
Protein
Carbohydrate
Fibre
Which is better, goal by goal
Weight loss They rate the same for weight loss.
They rate the same for weight loss. Per 100 g, dry and before cooking, ragi has 321 kcal and 11.2 g of fibre; wheat has 322 kcal and 11.2 g of fibre. These numbers are very close.
- Ragi, one roti's worth of flour, or a small katori cooked (30 g dry): good choice. 3.5 g of fibre per 100 kcal keeps you full for longer.
- Wheat, one roti's worth of flour, or a small katori cooked (30 g dry): good choice. 3.5 g of fibre per 100 kcal keeps you full for longer.
PCOS and diabetes They rate the same for PCOS and diabetes.
They rate the same for PCOS and diabetes. Per 100 g, dry and before cooking, ragi has 66.8 g of carbohydrate and 11.2 g of fibre; wheat has 64.7 g of carbohydrate and 11.2 g of fibre. These numbers are very close.
- Ragi, one roti's worth of flour, or a small katori cooked (30 g dry): good choice. 3.4 g of fibre for 20 g of carbohydrate, which slows the rise in sugar.
- Wheat, one roti's worth of flour, or a small katori cooked (30 g dry): good choice. 3.4 g of fibre for 19.4 g of carbohydrate, which slows the rise in sugar.
Menopause Ragi is the better pick for menopause.
Ragi is the better pick for menopause.
- Ragi, one roti's worth of flour, or a small katori cooked (30 g dry): good choice. 109 mg of calcium in a 30 g serving, which your bones need more of now.
- Wheat, one roti's worth of flour, or a small katori cooked (30 g dry): fine as part of a meal. 3.2 g of protein in a 30 g serving, not enough to call it a good source, but fine as part of a meal.
Side by side, per 100 g
The two foods in the table are Ragi, IFCT code A010, and Whole wheat, IFCT code A020.
| Per 100 g | Ragi | Wheat (whole wheat) |
|---|---|---|
| Calories | 321 kcal | 322 kcal |
| Protein | 7.2 g | 10.6 g |
| Carbohydrate | 66.8 g | 64.7 g |
| Fibre | 11.2 g | 11.2 g |
| Fat | 1.9 g | 1.5 g |
| Sugars | 0.3 g | 1.8 g |
| Magnesium | 146 mg | 125 mg |
| Calcium | 364 mg | 39.4 mg |
| Zinc | 2.5 mg | 2.9 mg |
As the tables measured each food, which for grains and dals is raw or dry. Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR). Cooking changes them, so a cooked portion will read differently.
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How this was decided
- Same rule: each goal uses the same rule as every food page, so this page cannot disagree with them. How the ratings work shows the thresholds.
- Serving: each food is rated at its own normal serving, as on its own page: the same serving for both, one roti's worth of flour (30 g).
- On its own: a rating is about the food on its own; the oil it is cooked in, what else is on the plate and your own reports change the real answer.
- Too close: where two ratings differ only because the numbers that decide them sit within 10% of each other, either side of a threshold, the page calls it too close rather than name a winner.
Read each food on its own page: Ragi and Wheat. Ask Puja or your doctor before you swap one for the other if you take medicine for diabetes or thyroid.
Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR).
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