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  6. Millet flour vs. Garden cress

Millet flour vs. Garden cress — In-Depth Nutrition Comparison

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Significant differences between millet flour and garden cress

  • Millet flour has more selenium, copper, iron, vitamin B3, phosphorus, vitamin B1, zinc, and vitamin B5; however, garden cress is richer in vitamin K and vitamin C.
  • Garden cress covers your daily vitamin K needs 451% more than millet flour.
  • Garden cress has 36 times less selenium than millet flour. Millet flour has 32.7µg of selenium, while garden cress has 0.9µg.

Specific food types used in this comparison are Millet flour and Cress, garden, raw.

Infographic

Millet flour vs Garden cress 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 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
Contains more MagnesiumMagnesium +213.2%
Contains more IronIron +203.1%
Contains more CopperCopper +214.7%
Contains more ZincZinc +1043.5%
Contains more PhosphorusPhosphorus +275%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +81.2%
Contains more SeleniumSelenium +3533.3%
Contains more CalciumCalcium +478.6%
Contains more PotassiumPotassium +170.5%

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 0% 0% 2.2% 0% 103% 17% 113% 76% 86% 0% 2% 32%
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 230% 115% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60%
Contains more Vitamin B1Vitamin B1 +416.3%
Contains more Vitamin B3Vitamin B3 +502%
Contains more Vitamin B5Vitamin B5 +423.6%
Contains more Vitamin B6Vitamin B6 +50.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +536.4%
Contains more Vitamin B2Vitamin B2 +256.2%
Contains more Vitamin KVitamin K +67637.5%
Contains more FolateFolate +90.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Millet flour Garden cress DV% diff.
Vitamin K 0.8µg 541.9µg 451%
Vitamin C 0mg 69mg 77%
Selenium 32.7µg 0.9µg 58%
Copper 0.535mg 0.17mg 41%
Vitamin A 346µg 38%
Iron 3.94mg 1.3mg 33%
Vitamin B3 6.02mg 1mg 31%
Phosphorus 285mg 76mg 30%
Starch 69.88g 29%
Vitamin B1 0.413mg 0.08mg 28%
Carbs 75.12g 5.5g 23%
Zinc 2.63mg 0.23mg 22%
Vitamin B5 1.267mg 0.242mg 21%
Manganese 1.002mg 0.553mg 20%
Magnesium 119mg 38mg 19%
Calories 382kcal 32kcal 18%
Protein 10.75g 2.6g 16%
Polyunsaturated fat 2.618g 0.228g 16%
Vitamin B2 0.073mg 0.26mg 14%
Potassium 224mg 606mg 11%
Fiber 3.5g 1.1g 10%
Vitamin B6 0.372mg 0.247mg 10%
Folate 42µg 80µg 10%
Calcium 14mg 81mg 7%
Fats 4.25g 0.7g 5%
Vitamin E 0.11mg 0.7mg 4%
Choline 19.5mg 4%
Saturated fat 0.536g 0.023g 2%
Monounsaturated fat 0.924g 0.239g 2%
Net carbs 71.62g 4.4g N/A
Sugar 1.66g 4.4g N/A
Sodium 4mg 14mg 0%
Trans fat 0.002g 0g N/A
Tryptophan 0.17mg 0%
Threonine 0.354mg 0%
Isoleucine 0.473mg 0%
Leucine 1.537mg 0%
Lysine 0.144mg 0%
Methionine 0.319mg 0%
Phenylalanine 0.675mg 0%
Valine 0.584mg 0%
Histidine 0.257mg 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
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Contains more ProteinProtein +313.5%
Contains more FatsFats +507.1%
Contains more CarbsCarbs +1265.8%
Contains more WaterWater +931.1%
Contains more OtherOther +48.8%

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
5% 49% 47%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 g
Contains more Mono. FatMonounsaturated fat +286.6%
Contains more Poly. FatPolyunsaturated fat +1048.2%
Contains less Sat. FatSaturated fat -95.7%

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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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.