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  6. Sardines vs. Millet flour

Sardines vs. Millet flour — In-Depth Nutrition Comparison

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A recap on differences between sardines and millet flour

  • Sardines are higher in calcium, selenium, and phosphorus, yet millet flour is higher in manganese, copper, vitamin B1, magnesium, vitamin B6, and fiber.
  • Millet flour covers your daily manganese needs 39% more than sardines.
  • Sardines contain 77 times more sodium than millet flour. While sardines contain 307mg of sodium, millet flour contains only 4mg.
  • The glycemic index of sardines is lower.

Food varieties used in this article are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Millet flour.

Infographic

Sardines vs Millet flour 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 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
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 +2628.6%
Contains more PotassiumPotassium +77.2%
Contains more PhosphorusPhosphorus +71.9%
Contains more SeleniumSelenium +61.2%
Contains more MagnesiumMagnesium +205.1%
Contains more IronIron +34.9%
Contains more CopperCopper +187.6%
Contains more ZincZinc +100.8%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +827.8%

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% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +1754.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +211%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +225%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +416.3%
Contains more Vitamin B3Vitamin B3 +14.8%
Contains more Vitamin B5Vitamin B5 +97.4%
Contains more Vitamin B6Vitamin B6 +122.8%
Contains more FolateFolate +320%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Sardines Millet flour DV% diff.
Vitamin B12 8.94µg 373%
Cholesterol 142mg 47%
Manganese 0.108mg 1.002mg 39%
Copper 0.186mg 0.535mg 39%
Calcium 382mg 14mg 37%
Selenium 52.7µg 32.7µg 36%
Starch 69.88g 29%
Phosphorus 490mg 285mg 29%
Protein 24.62g 10.75g 28%
Vitamin B1 0.08mg 0.413mg 28%
Carbs 0g 75.12g 25%
Vitamin D 4.8µg 24%
Vitamin D 193IU 24%
Magnesium 39mg 119mg 19%
Polyunsaturated fat 5.148g 2.618g 17%
Vitamin B6 0.167mg 0.372mg 16%
Fiber 0g 3.5g 14%
Choline 75mg 14%
Iron 2.92mg 3.94mg 13%
Sodium 307mg 4mg 13%
Vitamin E 2.04mg 0.11mg 13%
Vitamin B5 0.642mg 1.267mg 13%
Vitamin B2 0.227mg 0.073mg 12%
Zinc 1.31mg 2.63mg 12%
Fats 11.45g 4.25g 11%
Calories 208kcal 382kcal 9%
Folate 10µg 42µg 8%
Monounsaturated fat 3.869g 0.924g 7%
Saturated fat 1.528g 0.536g 5%
Vitamin B3 5.245mg 6.02mg 5%
Potassium 397mg 224mg 5%
Vitamin A 32µg 4%
Vitamin K 2.6µg 0.8µg 2%
Net carbs 0g 71.62g N/A
Sugar 0g 1.66g N/A
Trans fat 0.002g N/A
Tryptophan 0.276mg 0.17mg 0%
Threonine 1.079mg 0.354mg 0%
Isoleucine 1.134mg 0.473mg 0%
Leucine 2.001mg 1.537mg 0%
Lysine 2.26mg 0.144mg 0%
Methionine 0.729mg 0.319mg 0%
Phenylalanine 0.961mg 0.675mg 0%
Valine 1.268mg 0.584mg 0%
Histidine 0.725mg 0.257mg 0%
Omega-3 - EPA 0.473g 0g N/A
Omega-3 - DHA 0.509g 0g N/A
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
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 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 ProteinProtein +129%
Contains more FatsFats +169.4%
Contains more WaterWater +587.5%
Contains more OtherOther +257%
Contains more CarbsCarbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 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 more Mono. FatMonounsaturated fat +318.7%
Contains more Poly. FatPolyunsaturated fat +96.6%
Contains less Sat. FatSaturated fat -64.9%

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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. Sardines - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.