Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Millet flour vs. Cashew — In-Depth Nutrition Comparison

Compare

The main differences between Millet flour and Cashew

  • Millet flour is richer in Vitamin B3, and Selenium, yet Cashew is richer in Copper, Phosphorus, Magnesium, Iron, Zinc, Manganese, and Vitamin K.
  • Daily need coverage for Copper from Cashew is 184% higher.
  • Millet flour contains 6 times more Vitamin B3 than Cashew. Millet flour contains 6.02mg of Vitamin B3, while Cashew contains 1.062mg.
  • Millet flour contains less Saturated Fat.

Food types used in this article are Millet flour and Nuts, cashew nuts, raw.

Infographic

Millet flour vs Cashew 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 85% 4.2% 20% 148% 178% 72% 122% 0.52% 131% 178%
Cashew
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 209% 11% 58% 251% 732% 158% 254% 1.6% 216% 109%
Contains less SodiumSodium -66.7%
Contains more SeleniumSelenium +64.3%
Contains more MagnesiumMagnesium +145.4%
Contains more CalciumCalcium +164.3%
Contains more PotassiumPotassium +194.6%
Contains more IronIron +69.5%
Contains more CopperCopper +310.3%
Contains more ZincZinc +119.8%
Contains more PhosphorusPhosphorus +108.1%
Contains more ManganeseManganese +65.2%

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%
Cashew
4
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 1.7% 0% 18% 0% 106% 13% 20% 52% 96% 0% 85% 19% 0%
Contains more Vitamin B2Vitamin B2 +25.9%
Contains more Vitamin B3Vitamin B3 +466.9%
Contains more Vitamin B5Vitamin B5 +46.6%
Contains more FolateFolate +68%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +718.2%
Contains more Vitamin B6Vitamin B6 +12.1%
Contains more Vitamin KVitamin K +4162.5%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.423mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

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
Cashew
3
18% 44% 30% 5% 3%
Protein: 18.22 g
Fats: 43.85 g
Carbs: 30.19 g
Water: 5.2 g
Other: 2.54 g
Contains more CarbsCarbs +148.8%
Contains more WaterWater +66.7%
Contains more ProteinProtein +69.5%
Contains more FatsFats +931.8%
Contains more OtherOther +109.9%

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
Cashew
2
20% 60% 20%
Saturated Fat: Sat. Fat 7.783 g
Monounsaturated Fat: Mono. Fat 23.797 g
Polyunsaturated fat: Poly. Fat 7.845 g
Contains less Sat. FatSaturated Fat -93.1%
Contains more Mono. FatMonounsaturated Fat +2475.4%
Contains more Poly. FatPolyunsaturated fat +199.7%

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
Cashew
2
80% 20%
Starch: 23.49 g
Sucrose: 5.81 g
Glucose: 0.05 g
Fructose: 0.05 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +197.5%
Contains more GlucoseGlucose +2420%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +1836.7%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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 Cashew
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Millet flour Cashew Opinion
Calories 382kcal 553kcal Cashew
Protein 10.75g 18.22g Cashew
Fats 4.25g 43.85g Cashew
Vitamin C 0mg 0.5mg Cashew
Net carbs 71.62g 26.89g Millet flour
Carbs 75.12g 30.19g Millet flour
Magnesium 119mg 292mg Cashew
Calcium 14mg 37mg Cashew
Potassium 224mg 660mg Cashew
Iron 3.94mg 6.68mg Cashew
Sugar 1.66g 5.91g Millet flour
Fiber 3.5g 3.3g Millet flour
Copper 0.535mg 2.195mg Cashew
Zinc 2.63mg 5.78mg Cashew
Starch 69.88g 23.49g Millet flour
Phosphorus 285mg 593mg Cashew
Sodium 4mg 12mg Millet flour
Vitamin E 0.11mg 0.9mg Cashew
Manganese 1.002mg 1.655mg Cashew
Selenium 32.7µg 19.9µg Millet flour
Vitamin B1 0.413mg 0.423mg Cashew
Vitamin B2 0.073mg 0.058mg Millet flour
Vitamin B3 6.02mg 1.062mg Millet flour
Vitamin B5 1.267mg 0.864mg Millet flour
Vitamin B6 0.372mg 0.417mg Cashew
Vitamin K 0.8µg 34.1µg Cashew
Folate 42µg 25µg Millet flour
Trans Fat 0.002g Cashew
Saturated Fat 0.536g 7.783g Millet flour
Monounsaturated Fat 0.924g 23.797g Cashew
Polyunsaturated fat 2.618g 7.845g Cashew
Tryptophan 0.17mg 0.287mg Cashew
Threonine 0.354mg 0.688mg Cashew
Isoleucine 0.473mg 0.789mg Cashew
Leucine 1.537mg 1.472mg Millet flour
Lysine 0.144mg 0.928mg Cashew
Methionine 0.319mg 0.362mg Cashew
Phenylalanine 0.675mg 0.951mg Cashew
Valine 0.584mg 1.094mg Cashew
Histidine 0.257mg 0.456mg Cashew
Fructose 0g 0.05g Cashew
Omega-3 - ALA 0.044g Millet flour
Omega-6 - Eicosadienoic acid 0.002g 0g Millet flour
Omega-6 - Linoleic acid 2.549g Millet flour

Which food is preferable for your diet?

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

People also compare

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
33%
Millet flour
32%
Cashew
Minerals Daily Need Coverage Score
94%
Millet flour
200%
Cashew

Comparison summary

Which food is lower in Cholesterol?
Millet flour
Millet flour is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Millet flour
Millet flour is lower in Sugar (difference - 4.25g)
Which food contains less Sodium?
Millet flour
Millet flour contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Millet flour
Millet flour is lower in Saturated Fat (difference - 7.247g)
Which food is cheaper?
Millet flour
Millet flour is cheaper (difference - $2.5)
Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 45)
Which food is richer in minerals?
Cashew
Cashew is relatively richer in minerals
Which food is richer in vitamins?
Cashew
Cashew 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. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/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.