Dates vs. Millet flour — In-Depth Nutrition Comparison
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The main differences between dates and millet flour
- Dates are richer in fiber, yet millet flour is richer in selenium, copper, iron, manganese, phosphorus, vitamin B1, vitamin B3, zinc, and magnesium.
- Daily need coverage for selenium for millet flour is 54% higher.
- Dates contain 2 times more fiber than millet flour. Dates contain 8g of fiber, while millet flour contains 3.5g.
- Dates have a lower glycemic index than millet flour.
Food types used in this article are Dates, deglet noor 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.
| Contains more CalciumCalcium | +178.6% |
| Contains more PotassiumPotassium | +192.9% |
| Contains less SodiumSodium | -50% |
| Contains more MagnesiumMagnesium | +176.7% |
| Contains more IronIron | +286.3% |
| Contains more CopperCopper | +159.7% |
| Contains more ZincZinc | +806.9% |
| Contains more PhosphorusPhosphorus | +359.7% |
| Contains more ManganeseManganese | +282.4% |
| Contains more SeleniumSelenium | +990% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin KVitamin K | +237.5% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin EVitamin E | +120% |
| Contains more Vitamin B1Vitamin B1 | +694.2% |
| Contains more Vitamin B2Vitamin B2 | +10.6% |
| Contains more Vitamin B3Vitamin B3 | +372.5% |
| Contains more Vitamin B5Vitamin B5 | +115.1% |
| Contains more Vitamin B6Vitamin B6 | +125.5% |
| Contains more FolateFolate | +121.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 3µg | 32.7µg | 54% |
| Iron | 1.02mg | 3.94mg | 37% |
| Copper | 0.206mg | 0.535mg | 37% |
| Phosphorus | 62mg | 285mg | 32% |
| Manganese | 0.262mg | 1.002mg | 32% |
| Vitamin B1 | 0.052mg | 0.413mg | 30% |
| Vitamin B3 | 1.274mg | 6.02mg | 30% |
| Starch | 69.88g | 29% | |
| Fructose | 19.56g | 0g | 24% |
| Zinc | 0.29mg | 2.63mg | 21% |
| Fiber | 8g | 3.5g | 18% |
| Magnesium | 43mg | 119mg | 18% |
| Polyunsaturated fat | 0.019g | 2.618g | 17% |
| Protein | 2.45g | 10.75g | 17% |
| Vitamin B6 | 0.165mg | 0.372mg | 16% |
| Vitamin B5 | 0.589mg | 1.267mg | 14% |
| Potassium | 656mg | 224mg | 13% |
| Folate | 19µg | 42µg | 6% |
| Fats | 0.39g | 4.25g | 6% |
| Calories | 282kcal | 382kcal | 5% |
| Calcium | 39mg | 14mg | 3% |
| Vitamin K | 2.7µg | 0.8µg | 2% |
| Saturated fat | 0.032g | 0.536g | 2% |
| Monounsaturated fat | 0.036g | 0.924g | 2% |
| Choline | 6.3mg | 1% | |
| Vitamin B2 | 0.066mg | 0.073mg | 1% |
| Vitamin C | 0.4mg | 0mg | 0% |
| Carbs | 75.03g | 75.12g | 0% |
| Net carbs | 67.03g | 71.62g | N/A |
| Sugar | 63.35g | 1.66g | N/A |
| Sodium | 2mg | 4mg | 0% |
| Vitamin E | 0.05mg | 0.11mg | 0% |
| Trans fat | 0g | 0.002g | N/A |
| Tryptophan | 0.012mg | 0.17mg | 0% |
| Threonine | 0.043mg | 0.354mg | 0% |
| Isoleucine | 0.049mg | 0.473mg | 0% |
| Leucine | 0.084mg | 1.537mg | 0% |
| Lysine | 0.066mg | 0.144mg | 0% |
| Methionine | 0.022mg | 0.319mg | 0% |
| Phenylalanine | 0.05mg | 0.675mg | 0% |
| Valine | 0.071mg | 0.584mg | 0% |
| Histidine | 0.032mg | 0.257mg | 0% |
| Omega-3 - ALA | 0.044g | N/A | |
| Omega-6 - Eicosadienoic acid | 0g | 0.002g | N/A |
| Omega-6 - Linoleic acid | 2.549g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.45 g
Fats:
0.39 g
Carbs:
75.03 g
Water:
20.53 g
Other:
1.6 g
Protein:
10.75 g
Fats:
4.25 g
Carbs:
75.12 g
Water:
8.67 g
Other:
1.21 g
| Contains more WaterWater | +136.8% |
| Contains more OtherOther | +32.2% |
| Contains more ProteinProtein | +338.8% |
| Contains more FatsFats | +989.7% |
~equal in
Carbs
~75.12g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.032 g
Monounsaturated fat:
Mono. Fat
0.036 g
Polyunsaturated fat:
Poly. Fat
0.019 g
Saturated fat:
Sat. Fat
0.536 g
Monounsaturated fat:
Mono. Fat
0.924 g
Polyunsaturated fat:
Poly. Fat
2.618 g
| Contains less Sat. FatSaturated fat | -94% |
| Contains more Mono. FatMonounsaturated fat | +2466.7% |
| Contains more Poly. FatPolyunsaturated fat | +13678.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
23.84 g
Glucose:
19.87 g
Fructose:
19.56 g
Lactose:
0 g
Maltose:
0.12 g
Galactose:
0 g
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 | +7846.7% |
| Contains more GlucoseGlucose | +1477% |
| Contains more FructoseFructose | +∞% |
| Contains more StarchStarch | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0.11g
~equal in
Galactose
~0g
