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  6. Millet flour vs. Arugula

Millet flour vs. Arugula — In-Depth Nutrition Comparison

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What are the main differences between millet flour and arugula?

  • Millet flour is richer in selenium, copper, vitamin B3, phosphorus, iron, vitamin B1, manganese, vitamin B6, and zinc, while arugula is higher in vitamin K.
  • Arugula's daily need coverage for vitamin K is 90% higher.
  • Arugula has 109 times less selenium than millet flour. Millet flour has 32.7µg of selenium, while arugula has 0.3µg.
  • Millet flour has a higher glycemic index (70) than arugula (32).

We used Millet flour and Arugula, raw types in this comparison.

Infographic

Millet flour vs Arugula 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 85% 4.2% 20% 148% 178% 72% 122% 0.52% 131% 178%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 48% 33% 55% 25% 13% 22% 3.5% 42% 1.6%
Contains more MagnesiumMagnesium +153.2%
Contains more IronIron +169.9%
Contains more CopperCopper +603.9%
Contains more ZincZinc +459.6%
Contains more PhosphorusPhosphorus +448.1%
Contains less SodiumSodium -85.2%
Contains more ManganeseManganese +212.1%
Contains more SeleniumSelenium +10800%
Contains more CalciumCalcium +1042.9%
Contains more PotassiumPotassium +64.7%

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% 2.2% 0% 103% 17% 113% 76% 86% 0% 2% 32% 0%
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 50% 40% 8.6% 0% 11% 20% 5.7% 26% 17% 0% 272% 73% 8.3%
Contains more Vitamin B1Vitamin B1 +838.6%
Contains more Vitamin B3Vitamin B3 +1873.8%
Contains more Vitamin B5Vitamin B5 +189.9%
Contains more Vitamin B6Vitamin B6 +409.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +290.9%
Contains more Vitamin B2Vitamin B2 +17.8%
Contains more Vitamin KVitamin K +13475%
Contains more FolateFolate +131%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Millet flour Arugula DV% diff.
Vitamin K 0.8µg 108.6µg 90%
Selenium 32.7µg 0.3µg 59%
Copper 0.535mg 0.076mg 51%
Vitamin B3 6.02mg 0.305mg 36%
Phosphorus 285mg 52mg 33%
Vitamin B1 0.413mg 0.044mg 31%
Iron 3.94mg 1.46mg 31%
Manganese 1.002mg 0.321mg 30%
Starch 69.88g 29%
Carbs 75.12g 3.65g 24%
Vitamin B6 0.372mg 0.073mg 23%
Zinc 2.63mg 0.47mg 20%
Calories 382kcal 25kcal 18%
Magnesium 119mg 47mg 17%
Vitamin B5 1.267mg 0.437mg 17%
Vitamin C 0mg 15mg 17%
Protein 10.75g 2.58g 16%
Calcium 14mg 160mg 15%
Polyunsaturated fat 2.618g 0.319g 15%
Folate 42µg 97µg 14%
Vitamin A 119µg 13%
Fiber 3.5g 1.6g 8%
Fats 4.25g 0.66g 6%
Potassium 224mg 369mg 4%
Choline 15.3mg 3%
Monounsaturated fat 0.924g 0.049g 2%
Saturated fat 0.536g 0.086g 2%
Vitamin E 0.11mg 0.43mg 2%
Vitamin B2 0.073mg 0.086mg 1%
Sodium 4mg 27mg 1%
Net carbs 71.62g 2.05g N/A
Sugar 1.66g 2.05g N/A
Trans fat 0.002g 0g N/A
Tryptophan 0.17mg 0%
Threonine 0.354mg 0%
Isoleucine 0.473mg 0%
Leucine 1.537mg 0%
Lysine 0.144mg 0%
Methionine 0.319mg 0%
Phenylalanine 0.675mg 0%
Valine 0.584mg 0%
Histidine 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
11% 4% 75% 9%
Protein: 10.75 g
Fats: 4.25 g
Carbs: 75.12 g
Water: 8.67 g
Other: 1.21 g
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Contains more ProteinProtein +316.7%
Contains more FatsFats +543.9%
Contains more CarbsCarbs +1958.1%
Contains more WaterWater +957.8%
Contains more OtherOther +15.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 23% 64%
Saturated fat: Sat. Fat 0.536 g
Monounsaturated fat: Mono. Fat 0.924 g
Polyunsaturated fat: Poly. Fat 2.618 g
19% 11% 70%
Saturated fat: Sat. Fat 0.086 g
Monounsaturated fat: Mono. Fat 0.049 g
Polyunsaturated fat: Poly. Fat 0.319 g
Contains more Mono. FatMonounsaturated fat +1785.7%
Contains more Poly. FatPolyunsaturated fat +720.7%
Contains less Sat. FatSaturated fat -84%

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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. Millet flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172023/nutrients
  2. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.