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  6. Millet flour vs. Avocado

Millet flour vs. Avocado — In-Depth Nutrition Comparison

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The main differences between millet flour and avocadoes

  • Millet flour is richer in selenium, iron, copper, manganese, phosphorus, vitamin B1, vitamin B3, magnesium, and zinc, yet avocadoes are richer in vitamin K.
  • Daily need coverage for selenium for millet flour is 59% higher.
  • Millet flour contains 7 times more iron than avocadoes. Millet flour contains 3.94mg of iron, while avocadoes contain 0.55mg.
  • Avocadoes have a lower glycemic index than millet flour.

Food types used in this article are Millet flour and Avocados, raw, all commercial varieties.

Infographic

Millet flour vs Avocado 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 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Contains more MagnesiumMagnesium +310.3%
Contains more CalciumCalcium +16.7%
Contains more IronIron +616.4%
Contains more CopperCopper +181.6%
Contains more ZincZinc +310.9%
Contains more PhosphorusPhosphorus +448.1%
Contains less SodiumSodium -42.9%
Contains more ManganeseManganese +605.6%
Contains more SeleniumSelenium +8075%
Contains more PotassiumPotassium +116.5%

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 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
Contains more Vitamin B1Vitamin B1 +516.4%
Contains more Vitamin B3Vitamin B3 +246.4%
Contains more Vitamin B6Vitamin B6 +44.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +1781.8%
Contains more Vitamin B2Vitamin B2 +78.1%
Contains more Vitamin KVitamin K +2525%
Contains more FolateFolate +92.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~1.389mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Millet flour Avocado DV% diff.
Selenium 32.7µg 0.4µg 59%
Iron 3.94mg 0.55mg 42%
Copper 0.535mg 0.19mg 38%
Manganese 1.002mg 0.142mg 37%
Phosphorus 285mg 52mg 33%
Starch 69.88g 0.11g 29%
Vitamin B1 0.413mg 0.067mg 29%
Vitamin B3 6.02mg 1.738mg 27%
Carbs 75.12g 8.53g 22%
Monounsaturated fat 0.924g 9.799g 22%
Magnesium 119mg 29mg 21%
Protein 10.75g 2g 18%
Zinc 2.63mg 0.64mg 18%
Vitamin K 0.8µg 21µg 17%
Fats 4.25g 14.66g 16%
Vitamin E 0.11mg 2.07mg 13%
Fiber 3.5g 6.7g 13%
Calories 382kcal 160kcal 11%
Vitamin C 0mg 10mg 11%
Folate 42µg 81µg 10%
Vitamin B6 0.372mg 0.257mg 9%
Potassium 224mg 485mg 8%
Saturated fat 0.536g 2.126g 7%
Polyunsaturated fat 2.618g 1.816g 5%
Vitamin B2 0.073mg 0.13mg 4%
Choline 14.2mg 3%
Vitamin B5 1.267mg 1.389mg 2%
Vitamin A 7µg 1%
Net carbs 71.62g 1.83g N/A
Calcium 14mg 12mg 0%
Sugar 1.66g 0.66g N/A
Sodium 4mg 7mg 0%
Trans fat 0.002g 0g N/A
Tryptophan 0.17mg 0.025mg 0%
Threonine 0.354mg 0.073mg 0%
Isoleucine 0.473mg 0.084mg 0%
Leucine 1.537mg 0.143mg 0%
Lysine 0.144mg 0.132mg 0%
Methionine 0.319mg 0.038mg 0%
Phenylalanine 0.675mg 0.097mg 0%
Valine 0.584mg 0.107mg 0%
Histidine 0.257mg 0.049mg 0%
Fructose 0g 0.12g 0%
Omega-3 - ALA 0.044g 0.111g N/A
Omega-6 - Gamma-linoleic acid 0g 0.015g N/A
Omega-6 - Eicosadienoic acid 0.002g 0g 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
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more ProteinProtein +437.5%
Contains more CarbsCarbs +780.7%
Contains more FatsFats +244.9%
Contains more WaterWater +744.6%
Contains more OtherOther +30.6%

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
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
Contains less Sat. FatSaturated fat -74.8%
Contains more Poly. FatPolyunsaturated fat +44.2%
Contains more Mono. FatMonounsaturated fat +960.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
14% 8% 49% 16% 13%
Starch: 0.11 g
Sucrose: 0.06 g
Glucose: 0.37 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
Contains more StarchStarch +63427.3%
Contains more SucroseSucrose +400%
Contains more GlucoseGlucose +240.5%
Contains more MaltoseMaltose +∞%
Contains more FructoseFructose +∞%
Contains more GalactoseGalactose +∞%
~equal in Lactose ~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. Millet flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172023/nutrients
  2. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.