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  6. Millet flour vs. Romano cheese

Millet flour vs. Romano cheese — In-Depth Nutrition Comparison

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A recap on differences between millet flour and romano cheese

  • Millet flour is higher in copper, manganese, iron, vitamin B3, selenium, and vitamin B1, yet romano cheese is higher in calcium and phosphorus.
  • Romano cheese covers your daily calcium needs 105% more than millet flour.
  • Millet flour contains 78 times more vitamin B3 than romano cheese. While millet flour contains 6.02mg of vitamin B3, romano cheese contains only 0.077mg.
  • The amount of saturated fat in millet flour is lower.
  • The glycemic index of romano cheese is lower.

Food varieties used in this article are Millet flour and Cheese, romano.

Infographic

Millet flour vs Romano cheese 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 319% 7.6% 29% 10% 70% 326% 187% 2.6% 79%
Contains more MagnesiumMagnesium +190.2%
Contains more PotassiumPotassium +160.5%
Contains more IronIron +411.7%
Contains more CopperCopper +1683.3%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +4910%
Contains more SeleniumSelenium +125.5%
Contains more CalciumCalcium +7500%
Contains more PhosphorusPhosphorus +166.7%
~equal in Zinc ~2.58mg

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 0% 32% 4.6% 7.5% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3% 8.4%
Contains more Vitamin B1Vitamin B1 +1016.2%
Contains more Vitamin B3Vitamin B3 +7718.2%
Contains more Vitamin B5Vitamin B5 +198.8%
Contains more Vitamin B6Vitamin B6 +337.6%
Contains more FolateFolate +500%
Contains more Vitamin EVitamin E +109.1%
Contains more Vitamin B2Vitamin B2 +406.8%
Contains more Vitamin KVitamin K +175%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Millet flour Romano cheese DV% diff.
Calcium 14mg 1064mg 105%
Saturated fat 0.536g 17.115g 75%
Phosphorus 285mg 760mg 68%
Sodium 4mg 1433mg 62%
Copper 0.535mg 0.03mg 56%
Vitamin B12 1.12µg 47%
Manganese 1.002mg 0.02mg 43%
Protein 10.75g 31.8g 42%
Iron 3.94mg 0.77mg 40%
Vitamin B3 6.02mg 0.077mg 37%
Fats 4.25g 26.94g 35%
Cholesterol 104mg 35%
Selenium 32.7µg 14.5µg 33%
Vitamin B1 0.413mg 0.037mg 31%
Starch 69.88g 29%
Carbs 75.12g 3.63g 24%
Vitamin B2 0.073mg 0.37mg 23%
Vitamin B6 0.372mg 0.085mg 22%
Magnesium 119mg 41mg 19%
Monounsaturated fat 0.924g 7.838g 17%
Vitamin B5 1.267mg 0.424mg 17%
Fiber 3.5g 0g 14%
Polyunsaturated fat 2.618g 0.593g 14%
Vitamin A 96µg 11%
Folate 42µg 7µg 9%
Potassium 224mg 86mg 4%
Choline 15.4mg 3%
Vitamin D 0.5µg 3%
Vitamin D 20IU 3%
Vitamin E 0.11mg 0.23mg 1%
Vitamin K 0.8µg 2.2µg 1%
Calories 382kcal 387kcal 0%
Net carbs 71.62g 3.63g N/A
Sugar 1.66g 0.73g N/A
Zinc 2.63mg 2.58mg 0%
Trans fat 0.002g N/A
Tryptophan 0.17mg 0.429mg 0%
Threonine 0.354mg 1.171mg 0%
Isoleucine 0.473mg 1.685mg 0%
Leucine 1.537mg 3.071mg 0%
Lysine 0.144mg 2.941mg 0%
Methionine 0.319mg 0.852mg 0%
Phenylalanine 0.675mg 1.71mg 0%
Valine 0.584mg 2.183mg 0%
Histidine 0.257mg 1.231mg 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
32% 27% 4% 31% 7%
Protein: 31.8 g
Fats: 26.94 g
Carbs: 3.63 g
Water: 30.91 g
Other: 6.72 g
Contains more CarbsCarbs +1969.4%
Contains more ProteinProtein +195.8%
Contains more FatsFats +533.9%
Contains more WaterWater +256.5%
Contains more OtherOther +455.4%

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
67% 31% 2%
Saturated fat: Sat. Fat 17.115 g
Monounsaturated fat: Mono. Fat 7.838 g
Polyunsaturated fat: Poly. Fat 0.593 g
Contains less Sat. FatSaturated fat -96.9%
Contains more Poly. FatPolyunsaturated fat +341.5%
Contains more Mono. FatMonounsaturated fat +748.3%

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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. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/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.