Millet flour vs. Cheese sandwich — In-Depth Nutrition Comparison

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Significant differences between millet flour and cheese sandwich

Millet flour has more copper, vitamin B3, iron, zinc, magnesium, and selenium; however, cheese sandwich is richer in vitamin B2 and calcium.
Millet flour covers your daily copper needs 42% more than cheese sandwich.
Cheese sandwich has 3 times less zinc than millet flour. Millet flour has 2.63mg of zinc, while cheese sandwich has 0.87mg.
Millet flour contains less saturated fat.
Millet flour has a higher glycemic index. The glycemic index of millet flour is 70, while the glycemic index of cheese sandwich is 54.

Specific food types used in this comparison are Millet flour and Crackers, wheat, sandwich, with cheese filling.

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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.

Millet flour

Cheese sandwich

Contains more MagnesiumMagnesium	+120.4%
Contains more IronIron	+50.4%
Contains more CopperCopper	+234.4%
Contains more ZincZinc	+202.3%
Contains less SodiumSodium	-99.5%
Contains more SeleniumSelenium	+34.6%

Contains more CalciumCalcium	+1357.1%
Contains more PotassiumPotassium	+36.6%
Contains more PhosphorusPhosphorus	+34%

~equal in Manganese ~1.083mg

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

Cheese sandwich

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+15.4%
Contains more Vitamin B3Vitamin B3	+89%
Contains more Vitamin B5Vitamin B5	+103.7%
Contains more Vitamin B6Vitamin B6	+42.5%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B2Vitamin B2	+484.9%
Contains more FolateFolate	+52.4%

~equal in Vitamin D ~µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	2.618g	9.166g	44%
Copper	0.535mg	0.16mg	42%
Sodium	4mg	839mg	36%
Fats	4.25g	25g	32%
Starch	69.88g		29%
Vitamin B2	0.073mg	0.427mg	27%
Monounsaturated fat	0.924g	10.351g	24%
Calcium	14mg	204mg	19%
Vitamin B3	6.02mg	3.185mg	18%
Iron	3.94mg	2.62mg	17%
Saturated fat	0.536g	4.129g	16%
Zinc	2.63mg	0.87mg	16%
Magnesium	119mg	54mg	15%
Selenium	32.7µg	24.3µg	15%
Phosphorus	285mg	382mg	14%
Vitamin B5	1.267mg	0.622mg	13%
Vitamin B6	0.372mg	0.261mg	9%
Folate	42µg	64µg	6%
Calories	382kcal	497kcal	6%
Carbs	75.12g	58.2g	6%
Vitamin B1	0.413mg	0.358mg	5%
Vitamin B12		0.12µg	5%
Manganese	1.002mg	1.083mg	4%
Vitamin A		21µg	2%
Protein	10.75g	9.8g	2%
Fiber	3.5g	3.1g	2%
Vitamin C	0mg	1.5mg	2%
Potassium	224mg	306mg	2%
Cholesterol		7mg	2%
Vitamin E	0.11mg		1%
Vitamin K	0.8µg		1%
Net carbs	71.62g	55.1g	N/A
Sugar	1.66g		N/A
Trans fat	0.002g		N/A
Tryptophan	0.17mg	0.13mg	0%
Threonine	0.354mg	0.298mg	0%
Isoleucine	0.473mg	0.383mg	0%
Leucine	1.537mg	0.698mg	0%
Lysine	0.144mg	0.344mg	0%
Methionine	0.319mg	0.167mg	0%
Phenylalanine	0.675mg	0.472mg	0%
Valine	0.584mg	0.438mg	0%
Histidine	0.257mg	0.219mg	0%
Omega-3 - ALA	0.044g		N/A
Omega-6 - Eicosadienoic acid	0.002g		N/A
Omega-6 - Linoleic acid	2.549g		N/A