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Millet flour vs. Rapini — In-Depth Nutrition Comparison

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Summary of differences between millet flour and rapini

  • Millet flour has more selenium, copper, phosphorus, vitamin B3, manganese, magnesium, iron, and vitamin B1; however, rapini is higher in vitamin K and vitamin C.
  • Rapini covers your daily need for vitamin K, 186% more than millet flour.
  • Millet flour has 33 times more selenium than rapini. While millet flour has 32.7µg of selenium, rapini has only 1µg.
  • The glycemic index of millet flour is higher.

These are the specific foods used in this comparison Millet flour and Broccoli raab, raw.

Infographic

Millet flour vs Rapini 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%
Rapini
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 32% 17% 80% 14% 21% 31% 4.3% 52% 5.5%
Contains more MagnesiumMagnesium +440.9%
Contains more PotassiumPotassium +14.3%
Contains more IronIron +84.1%
Contains more CopperCopper +1173.8%
Contains more ZincZinc +241.6%
Contains more PhosphorusPhosphorus +290.4%
Contains less SodiumSodium -87.9%
Contains more ManganeseManganese +153.7%
Contains more SeleniumSelenium +3170%
Contains more CalciumCalcium +671.4%

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 0% 0% 2.2% 0% 103% 17% 113% 76% 86% 0% 2% 32% 0%
Rapini
7
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 67% 44% 32% 0% 41% 30% 23% 19% 39% 0% 560% 62% 10%
Contains more Vitamin B1Vitamin B1 +154.9%
Contains more Vitamin B3Vitamin B3 +393%
Contains more Vitamin B5Vitamin B5 +293.5%
Contains more Vitamin B6Vitamin B6 +117.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +1372.7%
Contains more Vitamin B2Vitamin B2 +76.7%
Contains more Vitamin KVitamin K +27900%
Contains more FolateFolate +97.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Millet flour Rapini DV% diff.
Vitamin K 0.8µg 224µg 186%
Selenium 32.7µg 1µg 58%
Copper 0.535mg 0.042mg 55%
Vitamin B3 6.02mg 1.221mg 30%
Phosphorus 285mg 73mg 30%
Starch 69.88g 29%
Manganese 1.002mg 0.395mg 26%
Carbs 75.12g 2.85g 24%
Magnesium 119mg 22mg 23%
Iron 3.94mg 2.14mg 23%
Vitamin C 0mg 20.2mg 22%
Vitamin B1 0.413mg 0.162mg 21%
Vitamin B5 1.267mg 0.322mg 19%
Calories 382kcal 22kcal 18%
Zinc 2.63mg 0.77mg 17%
Polyunsaturated fat 2.618g 0.13g 17%
Vitamin A 131µg 15%
Protein 10.75g 3.17g 15%
Vitamin B6 0.372mg 0.171mg 15%
Folate 42µg 83µg 10%
Vitamin E 0.11mg 1.62mg 10%
Calcium 14mg 108mg 9%
Fats 4.25g 0.49g 6%
Vitamin B2 0.073mg 0.129mg 4%
Fiber 3.5g 2.7g 3%
Choline 18.3mg 3%
Monounsaturated fat 0.924g 0.026g 2%
Saturated fat 0.536g 0.05g 2%
Potassium 224mg 196mg 1%
Sodium 4mg 33mg 1%
Net carbs 71.62g 0.15g N/A
Sugar 1.66g 0.38g N/A
Trans fat 0.002g 0g N/A
Tryptophan 0.17mg 0.043mg 0%
Threonine 0.354mg 0.106mg 0%
Isoleucine 0.473mg 0.104mg 0%
Leucine 1.537mg 0.17mg 0%
Lysine 0.144mg 0.198mg 0%
Methionine 0.319mg 0.048mg 0%
Phenylalanine 0.675mg 0.128mg 0%
Valine 0.584mg 0.153mg 0%
Histidine 0.257mg 0.066mg 0%
Fructose 0g 0.17g 0%
Omega-3 - ALA 0.044g 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
Rapini
1
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Contains more ProteinProtein +239.1%
Contains more FatsFats +767.3%
Contains more CarbsCarbs +2535.8%
Contains more OtherOther +28.7%
Contains more WaterWater +967.5%

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
Rapini
1
24% 13% 63%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.13 g
Contains more Mono. FatMonounsaturated fat +3453.8%
Contains more Poly. FatPolyunsaturated fat +1913.8%
Contains less Sat. FatSaturated fat -90.7%

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
Rapini
1
29% 26% 45%
Starch: 0 g
Sucrose: 0.11 g
Glucose: 0.1 g
Fructose: 0.17 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +172.7%
Contains more GlucoseGlucose +1160%
Contains more MaltoseMaltose +∞%
Contains more FructoseFructose +∞%
~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. Millet flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172023/nutrients
  2. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/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.