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  6. Seed vs. Millet

Seed vs. Millet — In-Depth Nutrition Comparison

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How are Seed and Millet different?

  • Seed is higher than Millet in Fiber, Phosphorus, Manganese, Selenium, Iron, Copper, Magnesium, Calcium, Vitamin B3, and Vitamin B1.
  • Seed covers your daily need of Fiber 132% more than Millet.
  • Seed contains 210 times more Calcium than Millet. Seed contains 631mg of Calcium, while Millet contains 3mg.

Seeds, chia seeds, dried and Millet, cooked types were used in this article.

Infographic

Seed vs Millet infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Seed
Seed
9
:
1
Millet
Millet
Contains more Calcium +20933.3%
Contains more Iron +1125.4%
Contains more Magnesium +661.4%
Contains more Phosphorus +760%
Contains more Potassium +556.5%
Contains more Zinc +403.3%
Contains more Copper +473.9%
Contains more Manganese +901.1%
Contains more Selenium +6033.3%
Contains less Sodium -87.5%
Seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Millet
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 24% 32% 43% 6% 1% 25% 54% 36% 5%
Contains more Calcium +20933.3%
Contains more Iron +1125.4%
Contains more Magnesium +661.4%
Contains more Phosphorus +760%
Contains more Potassium +556.5%
Contains more Zinc +403.3%
Contains more Copper +473.9%
Contains more Manganese +901.1%
Contains more Selenium +6033.3%
Contains less Sodium -87.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Seed
Seed
7
:
4
Millet
Millet
Contains more Vitamin A +1700%
Contains more Vitamin E +2400%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +484.9%
Contains more Vitamin B2 +107.3%
Contains more Vitamin B3 +563.9%
Contains more Folate +157.9%
Seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Millet
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 27% 19% 25% 11% 25% 15% 0% 1%
Contains more Vitamin A +1700%
Contains more Vitamin E +2400%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +484.9%
Contains more Vitamin B2 +107.3%
Contains more Vitamin B3 +563.9%
Contains more Folate +157.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seed
Seed
4
:
1
Millet
Millet
Contains more Protein +371.2%
Contains more Fats +2974%
Contains more Carbs +77.9%
Contains more Other +1070.7%
Contains more Water +1131.2%
Seed
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Millet
4% 24% 71%
Protein: 3.51 g
Fats: 1 g
Carbs: 23.67 g
Water: 71.41 g
Other: 0.41 g
Contains more Protein +371.2%
Contains more Fats +2974%
Contains more Carbs +77.9%
Contains more Other +1070.7%
Contains more Water +1131.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Seed
Seed
2
:
1
Millet
Millet
Contains more Monounsaturated Fat +1154.9%
Contains more Polyunsaturated fat +4558.5%
Contains less Saturated Fat -94.8%
Seed
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
Millet
20% 21% 59%
Saturated Fat: 0.172 g
Monounsaturated Fat: 0.184 g
Polyunsaturated fat: 0.508 g
Contains more Monounsaturated Fat +1154.9%
Contains more Polyunsaturated fat +4558.5%
Contains less Saturated Fat -94.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Seed Millet
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Seed Millet Opinion
Net carbs 7.72g 22.37g Millet
Protein 16.54g 3.51g Seed
Fats 30.74g 1g Seed
Carbs 42.12g 23.67g Seed
Calories 486kcal 119kcal Seed
Sugar 0.13g Seed
Fiber 34.4g 1.3g Seed
Calcium 631mg 3mg Seed
Iron 7.72mg 0.63mg Seed
Magnesium 335mg 44mg Seed
Phosphorus 860mg 100mg Seed
Potassium 407mg 62mg Seed
Sodium 16mg 2mg Millet
Zinc 4.58mg 0.91mg Seed
Copper 0.924mg 0.161mg Seed
Manganese 2.723mg 0.272mg Seed
Selenium 55.2µg 0.9µg Seed
Vitamin A 54IU 3IU Seed
Vitamin E 0.5mg 0.02mg Seed
Vitamin C 1.6mg 0mg Seed
Vitamin B1 0.62mg 0.106mg Seed
Vitamin B2 0.17mg 0.082mg Seed
Vitamin B3 8.83mg 1.33mg Seed
Vitamin B5 0.171mg Millet
Vitamin B6 0.108mg Millet
Folate 49µg 19µg Seed
Vitamin K 0.3µg Millet
Tryptophan 0.436mg 0.038mg Seed
Threonine 0.709mg 0.113mg Seed
Isoleucine 0.801mg 0.148mg Seed
Leucine 1.371mg 0.446mg Seed
Lysine 0.97mg 0.067mg Seed
Methionine 0.588mg 0.07mg Seed
Phenylalanine 1.016mg 0.185mg Seed
Valine 0.95mg 0.184mg Seed
Histidine 0.531mg 0.075mg Seed
Trans Fat 0.14g Millet
Saturated Fat 3.33g 0.172g Millet
Monounsaturated Fat 2.309g 0.184g Seed
Polyunsaturated fat 23.665g 0.508g Seed
Omega-6 - Linoleic acid 5.835g Seed
Omega-3 - ALA 17.83g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seed Millet
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
35%
Seed
10%
Millet
Minerals Daily Need Coverage Score
221%
Seed
22%
Millet

Comparison summary

Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 0.13g)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 56)
Which food is cheaper?
Seed
Seed is cheaper (difference - $0.6)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food contains less Sodium?
Millet
Millet contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Millet
Millet is lower in Saturated Fat (difference - 3.158g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients
  2. Millet - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168871/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.