Cheese sandwich vs. Millet flour — In-Depth Nutrition Comparison

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Significant differences between cheese sandwich and millet flour

Cheese sandwich has more vitamin B2 and calcium; however, millet flour is richer in copper, vitamin B3, iron, zinc, magnesium, and selenium.
Millet flour covers your daily copper needs 42% more than cheese sandwich.
Millet flour has 210 times less sodium than cheese sandwich. Cheese sandwich has 839mg of sodium, while millet flour has 4mg.
Millet flour has a higher glycemic index. The glycemic index of millet flour is 70, while the glycemic index of cheese sandwich is 54.

Specific food types used in this comparison are Crackers, wheat, sandwich, with cheese filling and Millet flour.

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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.

Cheese sandwich

Millet flour

Contains more CalciumCalcium	+1357.1%
Contains more PotassiumPotassium	+36.6%
Contains more PhosphorusPhosphorus	+34%

Contains more MagnesiumMagnesium	+120.4%
Contains more IronIron	+50.4%
Contains more CopperCopper	+234.4%
Contains more ZincZinc	+202.3%
Contains less SodiumSodium	-99.5%
Contains more SeleniumSelenium	+34.6%

~equal in Manganese ~1.002mg

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.

Cheese sandwich

Millet flour

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B2Vitamin B2	+484.9%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more FolateFolate	+52.4%

Contains more Vitamin B1Vitamin B1	+15.4%
Contains more Vitamin B3Vitamin B3	+89%
Contains more Vitamin B5Vitamin B5	+103.7%
Contains more Vitamin B6Vitamin B6	+42.5%

~equal in Vitamin D ~µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	9.166g	2.618g	44%
Copper	0.16mg	0.535mg	42%
Sodium	839mg	4mg	36%
Fats	25g	4.25g	32%
Starch		69.88g	29%
Vitamin B2	0.427mg	0.073mg	27%
Monounsaturated fat	10.351g	0.924g	24%
Calcium	204mg	14mg	19%
Vitamin B3	3.185mg	6.02mg	18%
Iron	2.62mg	3.94mg	17%
Saturated fat	4.129g	0.536g	16%
Zinc	0.87mg	2.63mg	16%
Magnesium	54mg	119mg	15%
Selenium	24.3µg	32.7µg	15%
Phosphorus	382mg	285mg	14%
Vitamin B5	0.622mg	1.267mg	13%
Vitamin B6	0.261mg	0.372mg	9%
Folate	64µg	42µg	6%
Calories	497kcal	382kcal	6%
Carbs	58.2g	75.12g	6%
Vitamin B1	0.358mg	0.413mg	5%
Vitamin B12	0.12µg		5%
Manganese	1.083mg	1.002mg	4%
Vitamin A	21µg		2%
Protein	9.8g	10.75g	2%
Fiber	3.1g	3.5g	2%
Vitamin C	1.5mg	0mg	2%
Potassium	306mg	224mg	2%
Cholesterol	7mg		2%
Vitamin E		0.11mg	1%
Vitamin K		0.8µg	1%
Net carbs	55.1g	71.62g	N/A
Sugar		1.66g	N/A
Trans fat		0.002g	N/A
Tryptophan	0.13mg	0.17mg	0%
Threonine	0.298mg	0.354mg	0%
Isoleucine	0.383mg	0.473mg	0%
Leucine	0.698mg	1.537mg	0%
Lysine	0.344mg	0.144mg	0%
Methionine	0.167mg	0.319mg	0%
Phenylalanine	0.472mg	0.675mg	0%
Valine	0.438mg	0.584mg	0%
Histidine	0.219mg	0.257mg	0%
Omega-3 - ALA		0.044g	N/A
Omega-6 - Eicosadienoic acid		0.002g	N/A
Omega-6 - Linoleic acid		2.549g	N/A