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  6. Sunflower seed vs. Millet

Sunflower seed vs. Millet — In-Depth Nutrition Comparison

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How are Sunflower seed and Millet different?

  • Sunflower seed is higher than Millet in Vitamin E , Copper, Vitamin B1, Vitamin B6, Selenium, Phosphorus, Manganese, Magnesium, Iron, and Folate.
  • Sunflower seed covers your daily need of Vitamin E 234% more than Millet.
  • Sunflower seed contains 59 times more Selenium than Millet. Sunflower seed contains 53µg of Selenium, while Millet contains 0.9µg.

Seeds, sunflower seed kernels, dried and Millet, cooked types were used in this article.

Infographic

Sunflower 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.
Sunflower seed
Sunflower seed
9
:
1
Millet
Millet
Contains more Calcium +2500%
Contains more Iron +733.3%
Contains more Magnesium +638.6%
Contains more Phosphorus +560%
Contains more Potassium +940.3%
Contains more Zinc +449.5%
Contains more Copper +1018%
Contains more Manganese +616.9%
Contains more Selenium +5788.9%
Contains less Sodium -77.8%
Sunflower seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Millet
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 24% 32% 43% 6% 1% 25% 54% 36% 5%
Contains more Calcium +2500%
Contains more Iron +733.3%
Contains more Magnesium +638.6%
Contains more Phosphorus +560%
Contains more Potassium +940.3%
Contains more Zinc +449.5%
Contains more Copper +1018%
Contains more Manganese +616.9%
Contains more Selenium +5788.9%
Contains less Sodium -77.8%

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.
Sunflower seed
Sunflower seed
9
:
1
Millet
Millet
Contains more Vitamin A +1566.7%
Contains more Vitamin E +175750%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1296.2%
Contains more Vitamin B2 +332.9%
Contains more Vitamin B3 +526.7%
Contains more Vitamin B5 +560.8%
Contains more Vitamin B6 +1145.4%
Contains more Folate +1094.7%
Contains more Vitamin K +∞%
Sunflower seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 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 +1566.7%
Contains more Vitamin E +175750%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1296.2%
Contains more Vitamin B2 +332.9%
Contains more Vitamin B3 +526.7%
Contains more Vitamin B5 +560.8%
Contains more Vitamin B6 +1145.4%
Contains more Folate +1094.7%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sunflower seed
Sunflower seed
3
:
2
Millet
Millet
Contains more Protein +492%
Contains more Fats +5046%
Contains more Other +639%
Contains more Carbs +18.4%
Contains more Water +1409.7%
Sunflower seed
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 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 +492%
Contains more Fats +5046%
Contains more Other +639%
Contains more Carbs +18.4%
Contains more Water +1409.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sunflower seed
Sunflower seed
2
:
1
Millet
Millet
Contains more Monounsaturated Fat +9969.6%
Contains more Polyunsaturated fat +4454.5%
Contains less Saturated Fat -96.1%
Sunflower seed
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Millet
20% 21% 59%
Saturated Fat: 0.172 g
Monounsaturated Fat: 0.184 g
Polyunsaturated fat: 0.508 g
Contains more Monounsaturated Fat +9969.6%
Contains more Polyunsaturated fat +4454.5%
Contains less Saturated Fat -96.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sunflower seed Millet Opinion
Net carbs 11.4g 22.37g Millet
Protein 20.78g 3.51g Sunflower seed
Fats 51.46g 1g Sunflower seed
Carbs 20g 23.67g Millet
Calories 584kcal 119kcal Sunflower seed
Sugar 2.62g 0.13g Millet
Fiber 8.6g 1.3g Sunflower seed
Calcium 78mg 3mg Sunflower seed
Iron 5.25mg 0.63mg Sunflower seed
Magnesium 325mg 44mg Sunflower seed
Phosphorus 660mg 100mg Sunflower seed
Potassium 645mg 62mg Sunflower seed
Sodium 9mg 2mg Millet
Zinc 5mg 0.91mg Sunflower seed
Copper 1.8mg 0.161mg Sunflower seed
Manganese 1.95mg 0.272mg Sunflower seed
Selenium 53µg 0.9µg Sunflower seed
Vitamin A 50IU 3IU Sunflower seed
Vitamin A RAE 3µg 0µg Sunflower seed
Vitamin E 35.17mg 0.02mg Sunflower seed
Vitamin C 1.4mg 0mg Sunflower seed
Vitamin B1 1.48mg 0.106mg Sunflower seed
Vitamin B2 0.355mg 0.082mg Sunflower seed
Vitamin B3 8.335mg 1.33mg Sunflower seed
Vitamin B5 1.13mg 0.171mg Sunflower seed
Vitamin B6 1.345mg 0.108mg Sunflower seed
Folate 227µg 19µg Sunflower seed
Vitamin K 0µg 0.3µg Millet
Tryptophan 0.348mg 0.038mg Sunflower seed
Threonine 0.928mg 0.113mg Sunflower seed
Isoleucine 1.139mg 0.148mg Sunflower seed
Leucine 1.659mg 0.446mg Sunflower seed
Lysine 0.937mg 0.067mg Sunflower seed
Methionine 0.494mg 0.07mg Sunflower seed
Phenylalanine 1.169mg 0.185mg Sunflower seed
Valine 1.315mg 0.184mg Sunflower seed
Histidine 0.632mg 0.075mg Sunflower seed
Saturated Fat 4.455g 0.172g Millet
Omega-3 - EPA 0.014g 0g Sunflower seed
Monounsaturated Fat 18.528g 0.184g Sunflower seed
Polyunsaturated fat 23.137g 0.508g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower 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
156%
Sunflower seed
10%
Millet
Minerals Daily Need Coverage Score
207%
Sunflower seed
22%
Millet

Comparison summary

Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 51)
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Millet
Millet is lower in Sugar (difference - 2.49g)
Which food contains less Sodium?
Millet
Millet contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Millet
Millet is lower in Saturated Fat (difference - 4.283g)
Which food is cheaper?
Millet
Millet is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Sunflower seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.