Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Almonds vs. Millet flour — In-Depth Nutrition Comparison

Compare

How are almonds and millet flour different?

  • Almonds are richer in vitamin E, vitamin B2, copper, manganese, fiber, magnesium, phosphorus, and calcium, while millet flour is higher in selenium and vitamin B6.
  • Almonds cover your daily need for vitamin E, 170% more than millet flour.
  • Almonds contain 19 times more calcium than millet flour. Almonds contain 269mg of calcium, while millet flour contains 14mg.
  • Millet flour has a higher glycemic index (70) than almonds (0).

Nuts, almonds and Millet flour types were used in this article.

Infographic

Almonds vs Millet flour 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 85% 4.2% 20% 148% 178% 72% 122% 0.52% 131% 178%
Contains more MagnesiumMagnesium +126.9%
Contains more CalciumCalcium +1821.4%
Contains more PotassiumPotassium +227.2%
Contains more CopperCopper +92.7%
Contains more ZincZinc +18.6%
Contains more PhosphorusPhosphorus +68.8%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +117.5%
Contains more SeleniumSelenium +697.6%
~equal in Iron ~3.94mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 2.2% 0% 103% 17% 113% 76% 86% 0% 2% 32% 0%
Contains more Vitamin EVitamin E +23200%
Contains more Vitamin B2Vitamin B2 +1458.9%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +101.5%
Contains more Vitamin B3Vitamin B3 +66.4%
Contains more Vitamin B5Vitamin B5 +169%
Contains more Vitamin B6Vitamin B6 +171.5%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg
~equal in Folate ~42µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
11% 4% 75% 9%
Protein: 10.75 g
Fats: 4.25 g
Carbs: 75.12 g
Water: 8.67 g
Other: 1.21 g
Contains more ProteinProtein +96.7%
Contains more FatsFats +1074.8%
Contains more OtherOther +144.6%
Contains more CarbsCarbs +248.6%
Contains more WaterWater +96.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
13% 23% 64%
Saturated fat: Sat. Fat 0.536 g
Monounsaturated fat: Mono. Fat 0.924 g
Polyunsaturated fat: Poly. Fat 2.618 g
Contains more Mono. FatMonounsaturated fat +3314.6%
Contains more Poly. FatPolyunsaturated fat +370.9%
Contains less Sat. FatSaturated fat -85.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
14% 78% 3% 2%
Starch: 0.72 g
Sucrose: 3.95 g
Glucose: 0.17 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0.04 g
Galactose: 0.07 g
98% 2%
Starch: 69.88 g
Sucrose: 0.3 g
Glucose: 1.26 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0.11 g
Galactose: 0 g
Contains more SucroseSucrose +1216.7%
Contains more FructoseFructose +∞%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +9605.6%
Contains more GlucoseGlucose +641.2%
Contains more MaltoseMaltose +175%
~equal in Lactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Almonds Millet flour DV% diff.
Vitamin E 25.63mg 0.11mg 170%
Vitamin B2 1.138mg 0.073mg 82%
Monounsaturated fat 31.551g 0.924g 77%
Fats 49.93g 4.25g 70%
Polyunsaturated fat 12.329g 2.618g 65%
Copper 1.031mg 0.535mg 55%
Selenium 4.1µg 32.7µg 52%
Manganese 2.179mg 1.002mg 51%
Fiber 12.5g 3.5g 36%
Magnesium 270mg 119mg 36%
Starch 0.72g 69.88g 28%
Phosphorus 481mg 285mg 28%
Calcium 269mg 14mg 26%
Protein 21.15g 10.75g 21%
Vitamin B6 0.137mg 0.372mg 18%
Carbs 21.55g 75.12g 18%
Vitamin B1 0.205mg 0.413mg 17%
Vitamin B5 0.471mg 1.267mg 16%
Saturated fat 3.802g 0.536g 15%
Vitamin B3 3.618mg 6.02mg 15%
Potassium 733mg 224mg 15%
Calories 579kcal 382kcal 10%
Choline 52.1mg 9%
Zinc 3.12mg 2.63mg 4%
Iron 3.71mg 3.94mg 3%
Vitamin K 0µg 0.8µg 1%
Folate 44µg 42µg 1%
Net carbs 9.05g 71.62g N/A
Sugar 4.35g 1.66g N/A
Sodium 1mg 4mg 0%
Trans fat 0.015g 0.002g N/A
Tryptophan 0.211mg 0.17mg 0%
Threonine 0.601mg 0.354mg 0%
Isoleucine 0.751mg 0.473mg 0%
Leucine 1.473mg 1.537mg 0%
Lysine 0.568mg 0.144mg 0%
Methionine 0.157mg 0.319mg 0%
Phenylalanine 1.132mg 0.675mg 0%
Valine 0.855mg 0.584mg 0%
Histidine 0.539mg 0.257mg 0%
Fructose 0.11g 0g 0%
Omega-3 - ALA 0.003g 0.044g N/A
Omega-6 - Eicosadienoic acid 0.002g 0.002g N/A
Omega-6 - Linoleic acid 12.32g 2.549g N/A

Which food is preferable for your diet?

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

People also compare

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
78%
Almonds
33%
Millet flour
Minerals Daily Need Coverage Score
142%
Almonds
94%
Millet flour

Comparison summary

Which food is lower in Cholesterol?
Millet flour
Millet flour is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Millet flour
Millet flour is lower in Sugar (difference - 2.69g)
Which food is lower in Saturated fat?
Millet flour
Millet flour is lower in Saturated fat (difference - 3.266g)
Which food is cheaper?
Millet flour
Millet flour is cheaper (difference - $2.4)
Which food contains less Sodium?
Almonds
Almonds contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Almonds
Almonds is lower in glycemic index (difference - 70)
Which food is richer in minerals?
Almonds
Almonds is relatively richer in minerals
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. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients
  2. Millet flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172023/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.