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  6. Millet flour vs. Chard

Millet flour vs. Chard — In-Depth Nutrition Comparison

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A recap on differences between millet flour and chard

  • Millet flour is higher in selenium, copper, phosphorus, vitamin B3, vitamin B1, manganese, vitamin B5, vitamin B6, and iron, yet chard is higher in vitamin K.
  • Chard covers your daily vitamin K needs 272% more than millet flour.
  • Millet flour contains 36 times more selenium than chard. While millet flour contains 32.7µg of selenium, chard contains only 0.9µg.
  • The glycemic index of chard is lower.

Food varieties used in this article are Millet flour and Chard, swiss, cooked, boiled, drained, without salt.

Infographic

Millet flour vs Chard 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%
Chard
Chard
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 17% 48% 85% 54% 9% 14% 23% 44% 4.9%
Contains more MagnesiumMagnesium +38.4%
Contains more IronIron +74.3%
Contains more CopperCopper +228.2%
Contains more ZincZinc +697%
Contains more PhosphorusPhosphorus +763.6%
Contains less SodiumSodium -97.8%
Contains more ManganeseManganese +200%
Contains more SeleniumSelenium +3533.3%
Contains more CalciumCalcium +314.3%
Contains more PotassiumPotassium +145.1%

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%
Chard
Chard
6
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 60% 102% 38% 0% 8.5% 20% 6.8% 9.8% 20% 0% 818% 6.8% 16%
Contains more Vitamin B1Vitamin B1 +1114.7%
Contains more Vitamin B3Vitamin B3 +1572.2%
Contains more Vitamin B5Vitamin B5 +677.3%
Contains more Vitamin B6Vitamin B6 +337.6%
Contains more FolateFolate +366.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +1618.2%
Contains more Vitamin B2Vitamin B2 +17.8%
Contains more Vitamin KVitamin K +40812.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Millet flour Chard DV% diff.
Vitamin K 0.8µg 327.3µg 272%
Selenium 32.7µg 0.9µg 58%
Copper 0.535mg 0.163mg 41%
Phosphorus 285mg 33mg 36%
Vitamin B3 6.02mg 0.36mg 35%
Vitamin A 306µg 34%
Vitamin B1 0.413mg 0.034mg 32%
Starch 69.88g 29%
Manganese 1.002mg 0.334mg 29%
Carbs 75.12g 4.13g 24%
Vitamin B6 0.372mg 0.085mg 22%
Vitamin B5 1.267mg 0.163mg 22%
Iron 3.94mg 2.26mg 21%
Zinc 2.63mg 0.33mg 21%
Vitamin C 0mg 18mg 20%
Protein 10.75g 1.88g 18%
Calories 382kcal 20kcal 18%
Polyunsaturated fat 2.618g 0.028g 17%
Vitamin E 0.11mg 1.89mg 12%
Potassium 224mg 549mg 10%
Sodium 4mg 179mg 8%
Magnesium 119mg 86mg 8%
Folate 42µg 9µg 8%
Fiber 3.5g 2.1g 6%
Fats 4.25g 0.08g 6%
Choline 28.7mg 5%
Calcium 14mg 58mg 4%
Monounsaturated fat 0.924g 0.016g 2%
Saturated fat 0.536g 0.012g 2%
Vitamin B2 0.073mg 0.086mg 1%
Net carbs 71.62g 2.03g N/A
Sugar 1.66g 1.1g N/A
Trans fat 0.002g 0g N/A
Tryptophan 0.17mg 0.018mg 0%
Threonine 0.354mg 0.086mg 0%
Isoleucine 0.473mg 0.154mg 0%
Leucine 1.537mg 0.135mg 0%
Lysine 0.144mg 0.103mg 0%
Methionine 0.319mg 0.02mg 0%
Phenylalanine 0.675mg 0.114mg 0%
Valine 0.584mg 0.114mg 0%
Histidine 0.257mg 0.038mg 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
Chard
Chard
2
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
Contains more ProteinProtein +471.8%
Contains more FatsFats +5212.5%
Contains more CarbsCarbs +1718.9%
Contains more WaterWater +968.6%
~equal in Other ~1.26g

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
Chard
Chard
1
21% 29% 50%
Saturated fat: Sat. Fat 0.012 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.028 g
Contains more Mono. FatMonounsaturated fat +5675%
Contains more Poly. FatPolyunsaturated fat +9250%
Contains less Sat. FatSaturated fat -97.8%

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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. Chard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/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.