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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.

Infographic

Millet flour vs Cheese sandwich infographic
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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.
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 39% 61% 27% 98% 53% 24% 164% 109% 141% 133%
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.
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 5% 7% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 0%
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 Millet flour Cheese sandwich 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

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
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 g
Contains more CarbsCarbs +29.1%
Contains more WaterWater +170.9%
Contains more FatsFats +488.2%
Contains more OtherOther +214%
~equal in Protein ~9.8g

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
17% 44% 39%
Saturated fat: Sat. Fat 4.129 g
Monounsaturated fat: Mono. Fat 10.351 g
Polyunsaturated fat: Poly. Fat 9.166 g
Contains less Sat. FatSaturated fat -87%
Contains more Mono. FatMonounsaturated fat +1020.2%
Contains more Poly. FatPolyunsaturated fat +250.1%

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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. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.