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  6. Dried fruit vs. Millet flour

Dried fruit vs. Millet flour — In-Depth Nutrition Comparison

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How are dried fruit and millet flour different?

  • Dried fruit is higher in vitamin E and potassium; however, millet flour is richer in selenium, manganese, vitamin B1, phosphorus, vitamin B3, copper, magnesium, and zinc.
  • Daily need coverage for selenium for millet flour is 55% higher.
  • Dried fruit contains 39 times more vitamin E than millet flour. While dried fruit contains 4.33mg of vitamin E, millet flour contains only 0.11mg.
  • Dried fruit has a lower glycemic index (31) than millet flour (70).

Apricots, dried, sulfured, uncooked and Millet flour are the varieties used in this article.

Infographic

Dried fruit vs Millet flour 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 85% 4.2% 20% 148% 178% 72% 122% 0.52% 131% 178%
Contains more CalciumCalcium +292.9%
Contains more PotassiumPotassium +418.8%
Contains more MagnesiumMagnesium +271.9%
Contains more IronIron +48.1%
Contains more CopperCopper +56%
Contains more ZincZinc +574.4%
Contains more PhosphorusPhosphorus +301.4%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +326.4%
Contains more SeleniumSelenium +1386.4%

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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
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% 2.2% 0% 103% 17% 113% 76% 86% 0% 2% 32% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3836.4%
Contains more Vitamin KVitamin K +287.5%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +2653.3%
Contains more Vitamin B3Vitamin B3 +132.5%
Contains more Vitamin B5Vitamin B5 +145.5%
Contains more Vitamin B6Vitamin B6 +160.1%
Contains more FolateFolate +320%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.073mg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Dried fruit Millet flour DV% diff.
Selenium 2.2µg 32.7µg 55%
Manganese 0.235mg 1.002mg 33%
Vitamin B1 0.015mg 0.413mg 33%
Phosphorus 71mg 285mg 31%
Starch 0.35g 69.88g 29%
Potassium 1162mg 224mg 28%
Vitamin E 4.33mg 0.11mg 28%
Copper 0.343mg 0.535mg 21%
Vitamin B3 2.589mg 6.02mg 21%
Magnesium 32mg 119mg 21%
Zinc 0.39mg 2.63mg 20%
Vitamin A 180µg 20%
Vitamin B6 0.143mg 0.372mg 18%
Polyunsaturated fat 0.074g 2.618g 17%
Iron 2.66mg 3.94mg 16%
Fructose 12.47g 0g 16%
Vitamin B5 0.516mg 1.267mg 15%
Fiber 7.3g 3.5g 15%
Protein 3.39g 10.75g 15%
Folate 10µg 42µg 8%
Calories 241kcal 382kcal 7%
Fats 0.51g 4.25g 6%
Calcium 55mg 14mg 4%
Carbs 62.64g 75.12g 4%
Choline 13.9mg 3%
Vitamin K 3.1µg 0.8µg 2%
Saturated fat 0.017g 0.536g 2%
Monounsaturated fat 0.074g 0.924g 2%
Vitamin C 1mg 0mg 1%
Net carbs 55.34g 71.62g N/A
Sugar 53.44g 1.66g N/A
Sodium 10mg 4mg 0%
Vitamin B2 0.074mg 0.073mg 0%
Trans fat 0.002g N/A
Tryptophan 0.016mg 0.17mg 0%
Threonine 0.073mg 0.354mg 0%
Isoleucine 0.063mg 0.473mg 0%
Leucine 0.105mg 1.537mg 0%
Lysine 0.083mg 0.144mg 0%
Methionine 0.015mg 0.319mg 0%
Phenylalanine 0.062mg 0.675mg 0%
Valine 0.078mg 0.584mg 0%
Histidine 0.047mg 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
11% 4% 75% 9%
Protein: 10.75 g
Fats: 4.25 g
Carbs: 75.12 g
Water: 8.67 g
Other: 1.21 g
Contains more WaterWater +256.3%
Contains more OtherOther +112.4%
Contains more ProteinProtein +217.1%
Contains more FatsFats +733.3%
Contains more CarbsCarbs +19.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
13% 23% 64%
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 -96.8%
Contains more Mono. FatMonounsaturated fat +1148.6%
Contains more Poly. FatPolyunsaturated fat +3437.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
15% 61% 23%
Starch: 0.35 g
Sucrose: 7.89 g
Glucose: 33.08 g
Fructose: 12.47 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
98% 2%
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 +2530%
Contains more GlucoseGlucose +2525.4%
Contains more FructoseFructose +∞%
Contains more StarchStarch +19865.7%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/nutrients
  2. Millet flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172023/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.