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  6. Almonds vs. Millet raw

Almonds vs. Millet raw — In-Depth Nutrition Comparison

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Important differences between almonds and millet raw

  • Almonds have more vitamin E, vitamin B2, magnesium, copper, phosphorus, calcium, manganese, and fiber; however, millet raw is richer in vitamin B6 and vitamin B1.
  • Almonds' daily need coverage for vitamin E is 171% more.
  • Almonds contain 34 times more calcium than millet raw. Almonds contain 269mg of calcium, while millet raw contains 8mg.
  • Millet raw has a higher glycemic index. The glycemic index of millet raw is 71, while the glycemic index of almonds is 0.

The food varieties used in the comparison are Nuts, almonds and Millet, raw.

Infographic

Almonds vs Millet raw 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.
Almonds
Almonds
10
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 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
Contains more MagnesiumMagnesium +136.8%
Contains more CalciumCalcium +3262.5%
Contains more PotassiumPotassium +275.9%
Contains more IronIron +23.3%
Contains more CopperCopper +37.5%
Contains more ZincZinc +85.7%
Contains more PhosphorusPhosphorus +68.8%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +33.5%
Contains more SeleniumSelenium +51.9%

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% 1% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 0%
Contains more Vitamin EVitamin E +51160%
Contains more Vitamin B2Vitamin B2 +292.4%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +105.4%
Contains more Vitamin B3Vitamin B3 +30.5%
Contains more Vitamin B5Vitamin B5 +80%
Contains more Vitamin B6Vitamin B6 +180.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +93.2%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Almonds Millet raw DV% diff.
Vitamin E 25.63mg 0.05mg 171%
Monounsaturated fat 31.551g 0.773g 77%
Fats 49.93g 4.22g 70%
Polyunsaturated fat 12.329g 2.134g 68%
Vitamin B2 1.138mg 0.29mg 65%
Magnesium 270mg 114mg 37%
Copper 1.031mg 0.75mg 31%
Phosphorus 481mg 285mg 28%
Calcium 269mg 8mg 26%
Manganese 2.179mg 1.632mg 24%
Protein 21.15g 11.02g 20%
Vitamin B6 0.137mg 0.384mg 19%
Vitamin B1 0.205mg 0.421mg 18%
Carbs 21.55g 72.85g 17%
Fiber 12.5g 8.5g 16%
Potassium 733mg 195mg 16%
Saturated fat 3.802g 0.723g 14%
Zinc 3.12mg 1.68mg 13%
Folate 44µg 85µg 10%
Calories 579kcal 378kcal 10%
Choline 52.1mg 9%
Iron 3.71mg 3.01mg 9%
Vitamin B5 0.471mg 0.848mg 8%
Vitamin B3 3.618mg 4.72mg 7%
Selenium 4.1µg 2.7µg 3%
Vitamin K 0µg 0.9µg 1%
Net carbs 9.05g 64.35g N/A
Sugar 4.35g N/A
Starch 0.72g 0%
Sodium 1mg 5mg 0%
Trans fat 0.015g N/A
Tryptophan 0.211mg 0.119mg 0%
Threonine 0.601mg 0.353mg 0%
Isoleucine 0.751mg 0.465mg 0%
Leucine 1.473mg 1.4mg 0%
Lysine 0.568mg 0.212mg 0%
Methionine 0.157mg 0.221mg 0%
Phenylalanine 1.132mg 0.58mg 0%
Valine 0.855mg 0.578mg 0%
Histidine 0.539mg 0.236mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 12.32g N/A

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% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 g
Contains more ProteinProtein +91.9%
Contains more FatsFats +1083.2%
Contains more CarbsCarbs +238.1%
Contains more WaterWater +96.6%
~equal in Other ~3.24g

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
20% 21% 59%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.773 g
Polyunsaturated fat: Poly. Fat 2.134 g
Contains more Mono. FatMonounsaturated fat +3981.6%
Contains more Poly. FatPolyunsaturated fat +477.7%
Contains less Sat. FatSaturated fat -81%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.