Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Millet flour
  5. Compare
  6. Millet flour vs. Chard raw

Millet flour vs. Chard raw — In-Depth Nutrition Comparison

Compare

The main differences between Millet flour and Chard raw

  • Millet flour is richer in Selenium, Copper, Vitamin B3, Phosphorus, Vitamin B1, Manganese, Iron, and Vitamin B5, yet Chard raw is richer in Vitamin K, and Vitamin C.
  • Daily need coverage for Vitamin K from Chard raw is 691% higher.
  • Millet flour contains 36 times more Selenium than Chard raw. Millet flour contains 32.7µg of Selenium, while Chard raw contains 0.9µg.

Food types used in this article are Millet flour and Chard, swiss, raw.

Infographic

Millet flour vs Chard raw 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
Chard raw
Chard raw
Contains more Iron +118.9%
Contains more Magnesium +46.9%
Contains more Phosphorus +519.6%
Contains less Sodium -98.1%
Contains more Zinc +630.6%
Contains more Copper +198.9%
Contains more Manganese +173.8%
Contains more Selenium +3533.3%
Contains more Calcium +264.3%
Contains more Potassium +69.2%
Millet flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 148% 85% 123% 20% 1% 72% 179% 131% 179%
Chard raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
Contains more Iron +118.9%
Contains more Magnesium +46.9%
Contains more Phosphorus +519.6%
Contains less Sodium -98.1%
Contains more Zinc +630.6%
Contains more Copper +198.9%
Contains more Manganese +173.8%
Contains more Selenium +3533.3%
Contains more Calcium +264.3%
Contains more Potassium +69.2%

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.
Millet flour
Millet flour
5
:
7
Chard raw
Chard raw
Contains more Vitamin B1 +932.5%
Contains more Vitamin B3 +1405%
Contains more Vitamin B5 +636.6%
Contains more Vitamin B6 +275.8%
Contains more Folate +200%
Contains more Vitamin E +1618.2%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +23.3%
Contains more Vitamin K +103650%
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%
Chard raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 367% 38% 0% 100% 10% 21% 8% 11% 23% 11% 0% 2075%
Contains more Vitamin B1 +932.5%
Contains more Vitamin B3 +1405%
Contains more Vitamin B5 +636.6%
Contains more Vitamin B6 +275.8%
Contains more Folate +200%
Contains more Vitamin E +1618.2%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +23.3%
Contains more Vitamin K +103650%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Millet flour
Millet flour
3
:
2
Chard raw
Chard raw
Contains more Protein +497.2%
Contains more Fats +2025%
Contains more Carbs +1908.6%
Contains more Water +968.7%
Contains more Other +32.2%
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
Chard raw
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more Protein +497.2%
Contains more Fats +2025%
Contains more Carbs +1908.6%
Contains more Water +968.7%
Contains more Other +32.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Millet flour
Millet flour
2
:
1
Chard raw
Chard raw
Contains more Monounsaturated Fat +2210%
Contains more Polyunsaturated fat +3640%
Contains less Saturated Fat -94.4%
Millet flour
13% 23% 64%
Saturated Fat: 0.536 g
Monounsaturated Fat: 0.924 g
Polyunsaturated fat: 2.618 g
Chard raw
21% 29% 50%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.07 g
Contains more Monounsaturated Fat +2210%
Contains more Polyunsaturated fat +3640%
Contains less Saturated Fat -94.4%

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 Chard raw
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Millet flour Chard raw Opinion
Net carbs 71.62g 2.14g Millet flour
Protein 10.75g 1.8g Millet flour
Fats 4.25g 0.2g Millet flour
Carbs 75.12g 3.74g Millet flour
Calories 382kcal 19kcal Millet flour
Starch 69.88g Millet flour
Sugar 1.66g 1.1g Chard raw
Fiber 3.5g 1.6g Millet flour
Calcium 14mg 51mg Chard raw
Iron 3.94mg 1.8mg Millet flour
Magnesium 119mg 81mg Millet flour
Phosphorus 285mg 46mg Millet flour
Potassium 224mg 379mg Chard raw
Sodium 4mg 213mg Millet flour
Zinc 2.63mg 0.36mg Millet flour
Copper 0.535mg 0.179mg Millet flour
Manganese 1.002mg 0.366mg Millet flour
Selenium 32.7µg 0.9µg Millet flour
Vitamin A 6116IU Chard raw
Vitamin A RAE 306µg Chard raw
Vitamin E 0.11mg 1.89mg Chard raw
Vitamin C 0mg 30mg Chard raw
Vitamin B1 0.413mg 0.04mg Millet flour
Vitamin B2 0.073mg 0.09mg Chard raw
Vitamin B3 6.02mg 0.4mg Millet flour
Vitamin B5 1.267mg 0.172mg Millet flour
Vitamin B6 0.372mg 0.099mg Millet flour
Folate 42µg 14µg Millet flour
Vitamin K 0.8µg 830µg Chard raw
Tryptophan 0.17mg 0.017mg Millet flour
Threonine 0.354mg 0.083mg Millet flour
Isoleucine 0.473mg 0.147mg Millet flour
Leucine 1.537mg 0.13mg Millet flour
Lysine 0.144mg 0.099mg Millet flour
Methionine 0.319mg 0.019mg Millet flour
Phenylalanine 0.675mg 0.11mg Millet flour
Valine 0.584mg 0.11mg Millet flour
Histidine 0.257mg 0.036mg Millet flour
Trans Fat 0.002g 0g Chard raw
Saturated Fat 0.536g 0.03g Chard raw
Monounsaturated Fat 0.924g 0.04g Millet flour
Polyunsaturated fat 2.618g 0.07g 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 Chard raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
222%
Chard raw
Minerals Daily Need Coverage Score
94%
Millet flour
34%
Chard raw

Comparison summary

Which food contains less Sodium?
Millet flour
Millet flour contains less Sodium (difference - 209mg)
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 Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 0.56g)
Which food is lower in Saturated Fat?
Chard raw
Chard raw is lower in Saturated Fat (difference - 0.506g)
Which food is lower in glycemic index?
Chard raw
Chard raw is lower in glycemic index (difference - 38)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.