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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.

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

Infographic

Millet flour vs Arugula 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.
Millet flour
Millet flour
8
:
2
Arugula
Arugula
Contains more Iron +169.9%
Contains more Magnesium +153.2%
Contains more Phosphorus +448.1%
Contains less Sodium -85.2%
Contains more Zinc +459.6%
Contains more Copper +603.9%
Contains more Manganese +212.1%
Contains more Selenium +10800%
Contains more Calcium +1042.9%
Contains more Potassium +64.7%
Millet flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 148% 85% 123% 20% 1% 72% 179% 131% 179%
Arugula
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 55% 34% 23% 33% 4% 13% 26% 42% 2%
Contains more Iron +169.9%
Contains more Magnesium +153.2%
Contains more Phosphorus +448.1%
Contains less Sodium -85.2%
Contains more Zinc +459.6%
Contains more Copper +603.9%
Contains more Manganese +212.1%
Contains more Selenium +10800%
Contains more Calcium +1042.9%
Contains more Potassium +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.
Millet flour
Millet flour
4
:
8
Arugula
Arugula
Contains more Vitamin B1 +838.6%
Contains more Vitamin B3 +1873.8%
Contains more Vitamin B5 +189.9%
Contains more Vitamin B6 +409.6%
Contains more Vitamin E +290.9%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +17.8%
Contains more Folate +131%
Contains more Vitamin K +13475%
Millet flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 104% 17% 113% 77% 86% 32% 0% 2%
Arugula
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 143% 9% 0% 50% 11% 20% 6% 27% 17% 73% 0% 272%
Contains more Vitamin B1 +838.6%
Contains more Vitamin B3 +1873.8%
Contains more Vitamin B5 +189.9%
Contains more Vitamin B6 +409.6%
Contains more Vitamin E +290.9%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +17.8%
Contains more Folate +131%
Contains more Vitamin K +13475%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Millet flour
Millet flour
3
:
2
Arugula
Arugula
Contains more Protein +316.7%
Contains more Fats +543.9%
Contains more Carbs +1958.1%
Contains more Water +957.8%
Contains more Other +15.7%
Millet flour
11% 4% 75% 9%
Protein: 10.75 g
Fats: 4.25 g
Carbs: 75.12 g
Water: 8.67 g
Other: 1.21 g
Arugula
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 Protein +316.7%
Contains more Fats +543.9%
Contains more Carbs +1958.1%
Contains more Water +957.8%
Contains more Other +15.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Millet flour
Millet flour
2
:
1
Arugula
Arugula
Contains more Monounsaturated Fat +1785.7%
Contains more Polyunsaturated fat +720.7%
Contains less Saturated Fat -84%
Millet flour
13% 23% 64%
Saturated Fat: 0.536 g
Monounsaturated Fat: 0.924 g
Polyunsaturated fat: 2.618 g
Arugula
19% 11% 70%
Saturated Fat: 0.086 g
Monounsaturated Fat: 0.049 g
Polyunsaturated fat: 0.319 g
Contains more Monounsaturated Fat +1785.7%
Contains more Polyunsaturated fat +720.7%
Contains less Saturated Fat -84%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Millet flour Arugula
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Millet flour Arugula Opinion
Net carbs 71.62g 2.05g Millet flour
Protein 10.75g 2.58g Millet flour
Fats 4.25g 0.66g Millet flour
Carbs 75.12g 3.65g Millet flour
Calories 382kcal 25kcal Millet flour
Starch 69.88g Millet flour
Sugar 1.66g 2.05g Millet flour
Fiber 3.5g 1.6g Millet flour
Calcium 14mg 160mg Arugula
Iron 3.94mg 1.46mg Millet flour
Magnesium 119mg 47mg Millet flour
Phosphorus 285mg 52mg Millet flour
Potassium 224mg 369mg Arugula
Sodium 4mg 27mg Millet flour
Zinc 2.63mg 0.47mg Millet flour
Copper 0.535mg 0.076mg Millet flour
Manganese 1.002mg 0.321mg Millet flour
Selenium 32.7µg 0.3µg Millet flour
Vitamin A 2373IU Arugula
Vitamin A RAE 119µg Arugula
Vitamin E 0.11mg 0.43mg Arugula
Vitamin C 0mg 15mg Arugula
Vitamin B1 0.413mg 0.044mg Millet flour
Vitamin B2 0.073mg 0.086mg Arugula
Vitamin B3 6.02mg 0.305mg Millet flour
Vitamin B5 1.267mg 0.437mg Millet flour
Vitamin B6 0.372mg 0.073mg Millet flour
Folate 42µg 97µg Arugula
Vitamin K 0.8µg 108.6µg Arugula
Tryptophan 0.17mg Millet flour
Threonine 0.354mg Millet flour
Isoleucine 0.473mg Millet flour
Leucine 1.537mg Millet flour
Lysine 0.144mg Millet flour
Methionine 0.319mg Millet flour
Phenylalanine 0.675mg Millet flour
Valine 0.584mg Millet flour
Histidine 0.257mg Millet flour
Trans Fat 0.002g 0g Arugula
Saturated Fat 0.536g 0.086g Arugula
Monounsaturated Fat 0.924g 0.049g Millet flour
Polyunsaturated fat 2.618g 0.319g Millet flour
Omega-6 - Eicosadienoic acid 0.002g Millet flour
Omega-6 - Linoleic acid 2.549g Millet flour
Omega-3 - ALA 0.044g Millet flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet flour Arugula
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
36%
Millet flour
52%
Arugula
Minerals Daily Need Coverage Score
94%
Millet flour
28%
Arugula

Comparison summary

Which food is lower in Sugar?
Millet flour
Millet flour is lower in Sugar (difference - 0.39g)
Which food contains less Sodium?
Millet flour
Millet flour contains less Sodium (difference - 23mg)
Which food is lower in Cholesterol?
Millet flour
Millet flour is lower in Cholesterol (difference - 0mg)
Which food is cheaper?
Millet flour
Millet flour is cheaper (difference - $0.4)
Which food is richer in minerals?
Millet flour
Millet flour is relatively richer in minerals
Which food is lower in Saturated Fat?
Arugula
Arugula is lower in Saturated Fat (difference - 0.45g)
Which food is lower in glycemic index?
Arugula
Arugula is lower in glycemic index (difference - 38)
Which food is richer in vitamins?
Arugula
Arugula is relatively richer in vitamins

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.