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Millet flour vs. Cranberries — In-Depth Nutrition Comparison

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A recap on differences between millet flour and cranberries

  • Millet flour is higher than cranberries in selenium, copper, iron, phosphorus, vitamin B3, vitamin B1, manganese, magnesium, vitamin B6, and zinc.
  • Millet flour covers your daily selenium needs 59% more than cranberries.
  • Millet flour contains 60 times more vitamin B3 than cranberries. While millet flour contains 6.02mg of vitamin B3, cranberries contain only 0.101mg.
  • The glycemic index of cranberries is lower.

Food varieties used in this article are Millet flour and Cranberries, raw.

Infographic

Millet flour vs Cranberries 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 4.3% 2.4% 7.1% 8.6% 19% 2.5% 4.7% 0.26% 35% 0.55%
Contains more MagnesiumMagnesium +1883.3%
Contains more CalciumCalcium +75%
Contains more PotassiumPotassium +180%
Contains more IronIron +1613%
Contains more CopperCopper +855.4%
Contains more ZincZinc +2822.2%
Contains more PhosphorusPhosphorus +2490.9%
Contains more ManganeseManganese +275.3%
Contains more SeleniumSelenium +32600%
Contains less SodiumSodium -50%

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 47% 1% 26% 0% 3% 4.6% 1.9% 18% 13% 0% 13% 0.75% 3%
Contains more Vitamin B1Vitamin B1 +3341.7%
Contains more Vitamin B2Vitamin B2 +265%
Contains more Vitamin B3Vitamin B3 +5860.4%
Contains more Vitamin B5Vitamin B5 +329.5%
Contains more Vitamin B6Vitamin B6 +552.6%
Contains more FolateFolate +4100%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +1100%
Contains more Vitamin KVitamin K +525%
~equal in Vitamin D ~0µg
~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
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
Contains more ProteinProtein +2237%
Contains more FatsFats +3169.2%
Contains more CarbsCarbs +527.6%
Contains more OtherOther +908.3%
Contains more WaterWater +907.2%

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
10% 22% 68%
Saturated fat: Sat. Fat 0.008 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.055 g
Contains more Mono. FatMonounsaturated fat +5033.3%
Contains more Poly. FatPolyunsaturated fat +4660%
Contains less Sat. FatSaturated fat -98.5%

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
4% 81% 16%
Starch: 0 g
Sucrose: 0.16 g
Glucose: 3.44 g
Fructose: 0.67 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +87.5%
Contains more MaltoseMaltose +∞%
Contains more GlucoseGlucose +173%
Contains more FructoseFructose +∞%
~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 Cranberries
Lower in Cholesterol ok
Lower in Sugar ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Millet flour Cranberries DV% diff.
Selenium 32.7µg 0.1µg 59%
Copper 0.535mg 0.056mg 53%
Iron 3.94mg 0.23mg 46%
Phosphorus 285mg 11mg 39%
Vitamin B3 6.02mg 0.101mg 37%
Vitamin B1 0.413mg 0.012mg 33%
Manganese 1.002mg 0.267mg 32%
Starch 69.88g 0g 29%
Magnesium 119mg 6mg 27%
Vitamin B6 0.372mg 0.057mg 24%
Zinc 2.63mg 0.09mg 23%
Carbs 75.12g 11.97g 21%
Protein 10.75g 0.46g 21%
Vitamin B5 1.267mg 0.295mg 19%
Polyunsaturated fat 2.618g 0.055g 17%
Calories 382kcal 46kcal 17%
Vitamin C 0mg 14mg 16%
Folate 42µg 1µg 10%
Vitamin E 0.11mg 1.32mg 8%
Fats 4.25g 0.13g 6%
Potassium 224mg 80mg 4%
Vitamin B2 0.073mg 0.02mg 4%
Vitamin K 0.8µg 5µg 4%
Monounsaturated fat 0.924g 0.018g 2%
Saturated fat 0.536g 0.008g 2%
Calcium 14mg 8mg 1%
Fructose 0g 0.67g 1%
Choline 5.5mg 1%
Net carbs 71.62g 8.37g N/A
Sugar 1.66g 4.27g N/A
Fiber 3.5g 3.6g 0%
Sodium 4mg 2mg 0%
Vitamin A 3µg 0%
Trans fat 0.002g 0g N/A
Tryptophan 0.17mg 0.003mg 0%
Threonine 0.354mg 0.028mg 0%
Isoleucine 0.473mg 0.033mg 0%
Leucine 1.537mg 0.053mg 0%
Lysine 0.144mg 0.039mg 0%
Methionine 0.319mg 0.003mg 0%
Phenylalanine 0.675mg 0.036mg 0%
Valine 0.584mg 0.045mg 0%
Histidine 0.257mg 0.018mg 0%
Omega-3 - ALA 0.044g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 2.549g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet flour Cranberries
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
10%
Cranberries
Minerals Daily Need Coverage Score
94%
Millet flour
8%
Cranberries

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 - 2.61g)
Which food is richer in minerals?
Millet flour
Millet flour is relatively richer in minerals
Which food contains less Sodium?
Cranberries
Cranberries contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Cranberries
Cranberries is lower in Saturated fat (difference - 0.528g)
Which food is lower in glycemic index?
Cranberries
Cranberries is lower in glycemic index (difference - 25)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Cranberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/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.