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  6. Cornmeal, white (Navajo) vs. Millet raw

Cornmeal, white (Navajo) vs. Millet raw — In-Depth Nutrition Comparison

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What are the differences between cornmeal, white (Navajo) and millet raw?

  • Cornmeal, white (Navajo) is higher in vitamin B5, vitamin B6, zinc, and iron, yet millet raw is higher in copper, manganese, folate, vitamin B3, vitamin B2, and vitamin B1.
  • Millet raw's daily need coverage for copper is 59% more.
  • Cornmeal, white (Navajo) has 3 times more vitamin B5 than millet raw. While cornmeal, white (Navajo) has 2.49mg of vitamin B5, millet raw has only 0.848mg.

We used Cornmeal, white (Navajo) and Millet, raw types in this article.

Infographic

Cornmeal, white (Navajo) 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 89% 3.3% 39% 142% 73% 88% 120% 0.52% 84% 0%
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 CalciumCalcium +37.5%
Contains more PotassiumPotassium +127.2%
Contains more IronIron +25.9%
Contains more ZincZinc +92.9%
Contains less SodiumSodium -20%
Contains more CopperCopper +242.5%
Contains more ManganeseManganese +152.6%
~equal in Magnesium ~114mg
~equal in Phosphorus ~285mg

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 0% 0% 7.4% 0% 78% 32% 53% 149% 135% 0% 1% 24%
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 0% 0% 1% 0% 105% 67% 89% 51% 89% 0% 2.3% 64%
Contains more Vitamin EVitamin E +640%
Contains more Vitamin B5Vitamin B5 +193.6%
Contains more Vitamin B6Vitamin B6 +51.8%
Contains more Vitamin B1Vitamin B1 +35.8%
Contains more Vitamin B2Vitamin B2 +111.7%
Contains more Vitamin B3Vitamin B3 +68.6%
Contains more Vitamin KVitamin K +125%
Contains more FolateFolate +165.6%
~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 Cornmeal, white (Navajo) Millet raw DV% diff.
Copper 0.219mg 0.75mg 59%
Manganese 0.646mg 1.632mg 43%
Vitamin B5 2.49mg 0.848mg 33%
Starch 60.46g 25%
Vitamin B6 0.583mg 0.384mg 15%
Zinc 3.24mg 1.68mg 14%
Folate 32µg 85µg 13%
Vitamin B2 0.137mg 0.29mg 12%
Vitamin B3 2.8mg 4.72mg 12%
Iron 3.79mg 3.01mg 10%
Vitamin B1 0.31mg 0.421mg 9%
Fiber 10.4g 8.5g 8%
Potassium 443mg 195mg 7%
Selenium 2.7µg 5%
Magnesium 125mg 114mg 3%
Vitamin E 0.37mg 0.05mg 2%
Monounsaturated fat 1.532g 0.773g 2%
Calories 398kcal 378kcal 1%
Fats 5.04g 4.22g 1%
Carbs 77.14g 72.85g 1%
Phosphorus 280mg 285mg 1%
Saturated fat 0.853g 0.723g 1%
Protein 10.99g 11.02g 0%
Net carbs 66.74g 64.35g N/A
Calcium 11mg 8mg 0%
Sugar 1.46g N/A
Sodium 4mg 5mg 0%
Vitamin K 0.4µg 0.9µg 0%
Polyunsaturated fat 2.078g 2.134g 0%
Tryptophan 0.07mg 0.119mg 0%
Threonine 0.345mg 0.353mg 0%
Isoleucine 0.404mg 0.465mg 0%
Leucine 1.375mg 1.4mg 0%
Lysine 0.319mg 0.212mg 0%
Methionine 0.258mg 0.221mg 0%
Phenylalanine 0.543mg 0.58mg 0%
Valine 0.554mg 0.578mg 0%
Histidine 0.292mg 0.236mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.054g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 5% 77% 5%
Protein: 10.99 g
Fats: 5.04 g
Carbs: 77.14 g
Water: 5.42 g
Other: 1.41 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 FatsFats +19.4%
Contains more WaterWater +60%
Contains more OtherOther +129.8%
~equal in Protein ~11.02g
~equal in Carbs ~72.85g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 34% 47%
Saturated fat: Sat. Fat 0.853 g
Monounsaturated fat: Mono. Fat 1.532 g
Polyunsaturated fat: Poly. Fat 2.078 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 +98.2%
Contains less Sat. FatSaturated fat -15.2%
~equal in Polyunsaturated fat ~2.134g

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. Cornmeal, white (Navajo) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168038/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.