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Millet flour vs. Sardine — In-Depth Nutrition Comparison

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A recap on differences between millet flour and sardine

  • Millet flour is higher in manganese, copper, vitamin B1, magnesium, vitamin B6, and fiber, yet sardine is higher in calcium, selenium, and phosphorus.
  • Millet flour covers your daily manganese needs 39% more than sardine.
  • The amount of sodium in millet flour is lower.
  • The glycemic index of sardine is lower.

Food varieties used in this article are Millet flour and Fish, sardine, Atlantic, canned in oil, drained solids with bone.

Infographic

Millet flour vs Sardine 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 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Contains more MagnesiumMagnesium +205.1%
Contains more IronIron +34.9%
Contains more CopperCopper +187.6%
Contains more ZincZinc +100.8%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +827.8%
Contains more CalciumCalcium +2628.6%
Contains more PotassiumPotassium +77.2%
Contains more PhosphorusPhosphorus +71.9%
Contains more SeleniumSelenium +61.2%

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% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
Contains more Vitamin B1Vitamin B1 +416.3%
Contains more Vitamin B3Vitamin B3 +14.8%
Contains more Vitamin B5Vitamin B5 +97.4%
Contains more Vitamin B6Vitamin B6 +122.8%
Contains more FolateFolate +320%
Contains more Vitamin EVitamin E +1754.5%
Contains more Vitamin B2Vitamin B2 +211%
Contains more Vitamin KVitamin K +225%
~equal in Vitamin C ~0mg

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
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +129%
Contains more FatsFats +169.4%
Contains more WaterWater +587.5%
Contains more OtherOther +257%

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
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
Contains less Sat. FatSaturated fat -64.9%
Contains more Mono. FatMonounsaturated fat +318.7%
Contains more Poly. FatPolyunsaturated fat +96.6%

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

All nutrients comparison - raw data values

Nutrient Millet flour Sardine DV% diff.
Vitamin B12 8.94µg 373%
Cholesterol 142mg 47%
Manganese 1.002mg 0.108mg 39%
Copper 0.535mg 0.186mg 39%
Calcium 14mg 382mg 37%
Selenium 32.7µg 52.7µg 36%
Starch 69.88g 29%
Phosphorus 285mg 490mg 29%
Protein 10.75g 24.62g 28%
Vitamin B1 0.413mg 0.08mg 28%
Carbs 75.12g 0g 25%
Vitamin D 4.8µg 24%
Vitamin D 193IU 24%
Magnesium 119mg 39mg 19%
Polyunsaturated fat 2.618g 5.148g 17%
Vitamin B6 0.372mg 0.167mg 16%
Fiber 3.5g 0g 14%
Choline 75mg 14%
Iron 3.94mg 2.92mg 13%
Sodium 4mg 307mg 13%
Vitamin E 0.11mg 2.04mg 13%
Vitamin B5 1.267mg 0.642mg 13%
Vitamin B2 0.073mg 0.227mg 12%
Zinc 2.63mg 1.31mg 12%
Fats 4.25g 11.45g 11%
Calories 382kcal 208kcal 9%
Folate 42µg 10µg 8%
Monounsaturated fat 0.924g 3.869g 7%
Saturated fat 0.536g 1.528g 5%
Vitamin B3 6.02mg 5.245mg 5%
Potassium 224mg 397mg 5%
Vitamin A 32µg 4%
Vitamin K 0.8µg 2.6µg 2%
Net carbs 71.62g 0g N/A
Sugar 1.66g 0g N/A
Trans fat 0.002g N/A
Tryptophan 0.17mg 0.276mg 0%
Threonine 0.354mg 1.079mg 0%
Isoleucine 0.473mg 1.134mg 0%
Leucine 1.537mg 2.001mg 0%
Lysine 0.144mg 2.26mg 0%
Methionine 0.319mg 0.729mg 0%
Phenylalanine 0.675mg 0.961mg 0%
Valine 0.584mg 1.268mg 0%
Histidine 0.257mg 0.725mg 0%
Omega-3 - EPA 0g 0.473g N/A
Omega-3 - DHA 0g 0.509g N/A
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 Sardine
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
119%
Sardine
Minerals Daily Need Coverage Score
94%
Millet flour
94%
Sardine

Comparison summary

Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (difference - 1.66g)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 70)
Which food is lower in Cholesterol?
Millet flour
Millet flour is lower in Cholesterol (difference - 142mg)
Which food contains less Sodium?
Millet flour
Millet flour contains less Sodium (difference - 303mg)
Which food is lower in Saturated fat?
Millet flour
Millet flour is lower in Saturated fat (difference - 0.992g)
Which food is cheaper?
Millet flour
Millet flour is cheaper (difference - $7)
Which food is richer in minerals?
?
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.
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. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.