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Crackers vs. Millet raw — In-Depth Nutrition Comparison

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Significant differences between crackers and millet raw

  • Crackers have more vitamin K, vitamin E, and vitamin B2; however, millet raw is richer in copper, manganese, fiber, vitamin B6, and magnesium.
  • Millet raw covers your daily copper needs 72% more than crackers.
  • Millet raw has 145 times less sodium than crackers. Crackers have 726mg of sodium, while millet raw has 5mg.

Specific food types used in this comparison are Crackers, standard snack-type, regular and Millet, raw.

Infographic

Crackers vs Millet raw infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
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 +1400%
Contains more IronIron +33.9%
Contains more SeleniumSelenium +148.1%
Contains more MagnesiumMagnesium +533.3%
Contains more PotassiumPotassium +65.3%
Contains more CopperCopper +621.2%
Contains more ZincZinc +242.9%
Contains more PhosphorusPhosphorus +14.9%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +232.4%

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% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
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 +5960%
Contains more Vitamin B2Vitamin B2 +57.2%
Contains more Vitamin KVitamin K +7600%
Contains more CholineCholine +∞%
Contains more Vitamin B5Vitamin B5 +103.4%
Contains more Vitamin B6Vitamin B6 +509.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.421mg
~equal in Vitamin B3 ~4.72mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~85µg

All nutrients comparison - raw data values

Nutrient Crackers Millet raw DV% diff.
Polyunsaturated fat 13.137g 2.134g 73%
Copper 0.104mg 0.75mg 72%
Vitamin K 69.3µg 0.9µg 57%
Manganese 0.491mg 1.632mg 50%
Fats 26.43g 4.22g 34%
Sodium 726mg 5mg 31%
Vitamin B6 0.063mg 0.384mg 25%
Fiber 2.3g 8.5g 25%
Magnesium 18mg 114mg 23%
Saturated fat 5.562g 0.723g 22%
Starch 49.69g 20%
Vitamin E 3.03mg 0.05mg 20%
Monounsaturated fat 6.553g 0.773g 14%
Vitamin B2 0.456mg 0.29mg 13%
Iron 4.03mg 3.01mg 13%
Zinc 0.49mg 1.68mg 11%
Calcium 120mg 8mg 11%
Vitamin B5 0.417mg 0.848mg 9%
Protein 6.64g 11.02g 9%
Calories 510kcal 378kcal 7%
Selenium 6.7µg 2.7µg 7%
Phosphorus 248mg 285mg 5%
Carbs 61.3g 72.85g 4%
Vitamin B3 4.352mg 4.72mg 2%
Folate 92µg 85µg 2%
Choline 9.6mg 2%
Potassium 118mg 195mg 2%
Net carbs 59g 64.35g N/A
Sugar 8.18g N/A
Vitamin B1 0.416mg 0.421mg 0%
Trans fat 1.076g N/A
Tryptophan 0.084mg 0.119mg 0%
Threonine 0.193mg 0.353mg 0%
Isoleucine 0.246mg 0.465mg 0%
Leucine 0.471mg 1.4mg 0%
Lysine 0.103mg 0.212mg 0%
Methionine 0.112mg 0.221mg 0%
Phenylalanine 0.331mg 0.58mg 0%
Valine 0.294mg 0.578mg 0%
Histidine 0.145mg 0.236mg 0%
Fructose 0.29g 0%
Omega-3 - ALA 1.485g N/A
Omega-6 - Gamma-linoleic acid 0.062g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 11.48g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 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 +526.3%
Contains more ProteinProtein +66%
Contains more CarbsCarbs +18.8%
Contains more WaterWater +176.1%
Contains more OtherOther +30.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 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 +747.7%
Contains more Poly. FatPolyunsaturated fat +515.6%
Contains less Sat. FatSaturated fat -87%

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. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.