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  6. Millet flour vs. Sardines

Millet flour vs. Sardines — In-Depth Nutrition Comparison

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A recap on differences between millet flour and sardines

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

All nutrients comparison - raw data values

Nutrient Millet flour Sardines 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

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%

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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. Sardines - 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.