Millet flour vs. Escarole — In-Depth Nutrition Comparison

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Differences between millet flour and escarole

Millet flour has more selenium, copper, iron, phosphorus, vitamin B3, vitamin B1, vitamin B6, manganese, and magnesium, while escarole has more vitamin K.
Escarole's daily need coverage for vitamin K is 176% higher.
Escarole contains 164 times less selenium than millet flour. Millet flour contains 32.7µg of selenium, while escarole contains 0.2µg.
Escarole has a lower glycemic index. The glycemic index of escarole is 0, while the glycemic index of millet flour is 70.

The food types used in this comparison are Millet flour and Escarole, cooked, boiled, drained, no salt added.

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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.

Millet flour

Escarole

Contains more MagnesiumMagnesium	+815.4%
Contains more IronIron	+447.2%
Contains more CopperCopper	+514.9%
Contains more ZincZinc	+281.2%
Contains more PhosphorusPhosphorus	+1195.5%
Contains less SodiumSodium	-78.9%
Contains more ManganeseManganese	+160.3%
Contains more SeleniumSelenium	+16250%

Contains more CalciumCalcium

+228.6%

~equal in Potassium ~245mg

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.

Millet flour

Escarole

Contains more Vitamin B1Vitamin B1	+600%
Contains more Vitamin B2Vitamin B2	+17.7%
Contains more Vitamin B3Vitamin B3	+1829.5%
Contains more Vitamin B5Vitamin B5	+53.4%
Contains more Vitamin B6Vitamin B6	+2225%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+263.6%
Contains more Vitamin KVitamin K	+26387.5%
Contains more FolateFolate	+85.7%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	0.8µg	211.9µg	176%
Selenium	32.7µg	0.2µg	59%
Copper	0.535mg	0.087mg	50%
Iron	3.94mg	0.72mg	40%
Phosphorus	285mg	22mg	38%
Vitamin B3	6.02mg	0.312mg	36%
Vitamin B1	0.413mg	0.059mg	30%
Starch	69.88g		29%
Vitamin B6	0.372mg	0.016mg	27%
Manganese	1.002mg	0.385mg	27%
Magnesium	119mg	13mg	25%
Carbs	75.12g	3.07g	24%
Protein	10.75g	1.15g	19%
Calories	382kcal	19kcal	18%
Zinc	2.63mg	0.69mg	18%
Polyunsaturated fat	2.618g	0.081g	17%
Vitamin A		94µg	10%
Folate	42µg	78µg	9%
Vitamin B5	1.267mg	0.826mg	9%
Fats	4.25g	0.18g	6%
Vitamin C	0mg	3.3mg	4%
Fiber	3.5g	2.8g	3%
Choline		15.4mg	3%
Calcium	14mg	46mg	3%
Vitamin E	0.11mg	0.4mg	2%
Saturated fat	0.536g	0.042g	2%
Monounsaturated fat	0.924g	0.004g	2%
Vitamin B2	0.073mg	0.062mg	1%
Sodium	4mg	19mg	1%
Potassium	224mg	245mg	1%
Net carbs	71.62g	0.27g	N/A
Sugar	1.66g	0.23g	N/A
Trans fat	0.002g		N/A
Tryptophan	0.17mg	0.005mg	0%
Threonine	0.354mg	0.046mg	0%
Isoleucine	0.473mg	0.066mg	0%
Leucine	1.537mg	0.09mg	0%
Lysine	0.144mg	0.058mg	0%
Methionine	0.319mg	0.013mg	0%
Phenylalanine	0.675mg	0.049mg	0%
Valine	0.584mg	0.058mg	0%
Histidine	0.257mg	0.021mg	0%
Omega-3 - ALA	0.044g		N/A
Omega-6 - Eicosadienoic acid	0.002g		N/A
Omega-6 - Linoleic acid	2.549g		N/A