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Millet flour vs. Crackers — In-Depth Nutrition Comparison

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What are the main differences between millet flour and crackers?

  • Millet flour is richer in copper, selenium, magnesium, vitamin B6, and manganese, while crackers are higher in vitamin K, vitamin B2, and vitamin E.
  • Crackers' daily need coverage for vitamin K is 57% higher.
  • Crackers have 7 times less magnesium than millet flour. Millet flour has 119mg of magnesium, while crackers have 18mg.
  • Millet flour is lower in saturated fat.

We used Millet flour and Crackers, standard snack-type, regular types in this comparison.

Infographic

Millet flour vs Crackers 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 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
Contains more MagnesiumMagnesium +561.1%
Contains more PotassiumPotassium +89.8%
Contains more CopperCopper +414.4%
Contains more ZincZinc +436.7%
Contains more PhosphorusPhosphorus +14.9%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +104.1%
Contains more SeleniumSelenium +388.1%
Contains more CalciumCalcium +757.1%
~equal in Iron ~4.03mg

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% 0% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
Contains more Vitamin B3Vitamin B3 +38.3%
Contains more Vitamin B5Vitamin B5 +203.8%
Contains more Vitamin B6Vitamin B6 +490.5%
Contains more Vitamin EVitamin E +2654.5%
Contains more Vitamin B2Vitamin B2 +524.7%
Contains more Vitamin KVitamin K +8562.5%
Contains more FolateFolate +119%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.416mg
~equal in Vitamin B12 ~0µg

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
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
Contains more ProteinProtein +61.9%
Contains more CarbsCarbs +22.5%
Contains more WaterWater +176.1%
Contains more FatsFats +521.9%
Contains more OtherOther +105.8%

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
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 g
Contains less Sat. FatSaturated fat -90.4%
Contains more Mono. FatMonounsaturated fat +609.2%
Contains more Poly. FatPolyunsaturated fat +401.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
98% 2%
Starch: 69.88 g
Sucrose: 0.3 g
Glucose: 1.26 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0.11 g
Galactose: 0 g
86% 12%
Starch: 49.69 g
Sucrose: 6.95 g
Glucose: 0.47 g
Fructose: 0.29 g
Lactose: 0 g
Maltose: 0.48 g
Galactose: 0 g
Contains more StarchStarch +40.6%
Contains more GlucoseGlucose +168.1%
Contains more SucroseSucrose +2216.7%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +336.4%
~equal in Lactose ~0g
~equal in Galactose ~0g

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 Crackers
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Millet flour Crackers DV% diff.
Polyunsaturated fat 2.618g 13.137g 70%
Vitamin K 0.8µg 69.3µg 57%
Copper 0.535mg 0.104mg 48%
Selenium 32.7µg 6.7µg 47%
Fats 4.25g 26.43g 34%
Sodium 4mg 726mg 31%
Vitamin B2 0.073mg 0.456mg 29%
Vitamin B6 0.372mg 0.063mg 24%
Magnesium 119mg 18mg 24%
Saturated fat 0.536g 5.562g 23%
Manganese 1.002mg 0.491mg 22%
Vitamin E 0.11mg 3.03mg 19%
Zinc 2.63mg 0.49mg 19%
Vitamin B5 1.267mg 0.417mg 17%
Monounsaturated fat 0.924g 6.553g 14%
Folate 42µg 92µg 13%
Calcium 14mg 120mg 11%
Vitamin B3 6.02mg 4.352mg 10%
Protein 10.75g 6.64g 8%
Starch 69.88g 49.69g 8%
Calories 382kcal 510kcal 6%
Phosphorus 285mg 248mg 5%
Fiber 3.5g 2.3g 5%
Carbs 75.12g 61.3g 5%
Potassium 224mg 118mg 3%
Choline 9.6mg 2%
Iron 3.94mg 4.03mg 1%
Net carbs 71.62g 59g N/A
Sugar 1.66g 8.18g N/A
Vitamin B1 0.413mg 0.416mg 0%
Trans fat 0.002g 1.076g N/A
Tryptophan 0.17mg 0.084mg 0%
Threonine 0.354mg 0.193mg 0%
Isoleucine 0.473mg 0.246mg 0%
Leucine 1.537mg 0.471mg 0%
Lysine 0.144mg 0.103mg 0%
Methionine 0.319mg 0.112mg 0%
Phenylalanine 0.675mg 0.331mg 0%
Valine 0.584mg 0.294mg 0%
Histidine 0.257mg 0.145mg 0%
Fructose 0g 0.29g 0%
Omega-3 - ALA 0.044g 1.485g N/A
Omega-6 - Gamma-linoleic acid 0g 0.062g N/A
Omega-6 - Eicosadienoic acid 0.002g 0.009g N/A
Omega-6 - Linoleic acid 2.549g 11.48g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet flour Crackers
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
33%
Millet flour
49%
Crackers
Minerals Daily Need Coverage Score
94%
Millet flour
56%
Crackers

Comparison summary

Which food is lower in Cholesterol?
Millet flour
Millet flour is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Millet flour
Millet flour is lower in Sugar (difference - 6.52g)
Which food contains less Sodium?
Millet flour
Millet flour contains less Sodium (difference - 722mg)
Which food is lower in Saturated fat?
Millet flour
Millet flour is lower in Saturated fat (difference - 5.026g)
Which food is cheaper?
Millet flour
Millet flour is cheaper (difference - $2.4)
Which food is richer in minerals?
Millet flour
Millet flour is relatively richer in minerals
Which food is lower in glycemic index?
Crackers
Crackers is lower in glycemic index (difference - 7)
Which food is richer in vitamins?
Crackers
Crackers is relatively richer in vitamins

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. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.