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Millet flour vs. Egg white — In-Depth Nutrition Comparison

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Differences between millet flour and egg whites

  • Millet flour has more copper, iron, manganese, phosphorus, vitamin B3, vitamin B1, vitamin B6, magnesium, and zinc, while egg whites have more vitamin B2.
  • Millet flour's daily need coverage for copper is 57% higher.
  • Egg whites contain 103 times less vitamin B1 than millet flour. Millet flour contains 0.413mg of vitamin B1, while egg whites contain 0.004mg.
  • Egg whites have a lower glycemic index. The glycemic index of egg whites is 0, while the glycemic index of millet flour is 70.

The food types used in this comparison are Millet flour and Egg, white, raw, fresh.

Infographic

Millet flour vs Egg white 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 7.9% 2.1% 14% 3% 7.7% 0.82% 6.4% 22% 1.4% 109%
Contains more MagnesiumMagnesium +981.8%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +37.4%
Contains more IronIron +4825%
Contains more CopperCopper +2226.1%
Contains more ZincZinc +8666.7%
Contains more PhosphorusPhosphorus +1800%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +9009.1%
Contains more SeleniumSelenium +63.5%

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 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% 0% 0% 1% 101% 2% 11% 1.2% 11% 0% 3% 0.6%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +10225%
Contains more Vitamin B3Vitamin B3 +5633.3%
Contains more Vitamin B5Vitamin B5 +566.8%
Contains more Vitamin B6Vitamin B6 +7340%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +950%
Contains more Vitamin B2Vitamin B2 +501.4%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~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
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
Contains more FatsFats +2400%
Contains more CarbsCarbs +10190.4%
Contains more OtherOther +92.1%
Contains more WaterWater +910%
~equal in Protein ~10.9g

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
10% 49% 10% 10% 10% 10%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.34 g
Fructose: 0.07 g
Lactose: 0.07 g
Maltose: 0.07 g
Galactose: 0.07 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +328.6%
Contains more GlucoseGlucose +270.6%
Contains more MaltoseMaltose +57.1%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%

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 Egg white
Lower in Cholesterol ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Millet flour Egg white DV% diff.
Copper 0.535mg 0.023mg 57%
Iron 3.94mg 0.08mg 48%
Manganese 1.002mg 0.011mg 43%
Phosphorus 285mg 15mg 39%
Vitamin B3 6.02mg 0.105mg 37%
Vitamin B1 0.413mg 0.004mg 34%
Starch 69.88g 29%
Vitamin B6 0.372mg 0.005mg 28%
Vitamin B2 0.073mg 0.439mg 28%
Magnesium 119mg 11mg 26%
Carbs 75.12g 0.73g 25%
Zinc 2.63mg 0.03mg 24%
Selenium 32.7µg 20µg 23%
Vitamin B5 1.267mg 0.19mg 22%
Polyunsaturated fat 2.618g 0g 17%
Calories 382kcal 52kcal 17%
Fiber 3.5g 0g 14%
Folate 42µg 4µg 10%
Sodium 4mg 166mg 7%
Fats 4.25g 0.17g 6%
Vitamin B12 0.09µg 4%
Monounsaturated fat 0.924g 0g 2%
Potassium 224mg 163mg 2%
Saturated fat 0.536g 0g 2%
Vitamin E 0.11mg 0mg 1%
Vitamin K 0.8µg 0µg 1%
Calcium 14mg 7mg 1%
Protein 10.75g 10.9g 0%
Net carbs 71.62g 0.73g N/A
Sugar 1.66g 0.71g N/A
Trans fat 0.002g N/A
Choline 1.1mg 0%
Tryptophan 0.17mg 0.125mg 0%
Threonine 0.354mg 0.449mg 0%
Isoleucine 0.473mg 0.661mg 0%
Leucine 1.537mg 1.016mg 0%
Lysine 0.144mg 0.806mg 0%
Methionine 0.319mg 0.399mg 0%
Phenylalanine 0.675mg 0.686mg 0%
Valine 0.584mg 0.809mg 0%
Histidine 0.257mg 0.29mg 0%
Fructose 0g 0.07g 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 Egg white
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%
Egg white
Minerals Daily Need Coverage Score
94%
Millet flour
17%
Egg white

Comparison summary

Which food is lower in Cholesterol?
Millet flour
Millet flour is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Millet flour
Millet flour contains less Sodium (difference - 162mg)
Which food is cheaper?
Millet flour
Millet flour is cheaper (difference - $1)
Which food is richer in minerals?
Millet flour
Millet flour is relatively richer in minerals
Which food is lower in Sugar?
Egg white
Egg white is lower in Sugar (difference - 0.95g)
Which food is lower in Saturated fat?
Egg white
Egg white is lower in Saturated fat (difference - 0.536g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 70)
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. Egg white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.