Millet flour vs. Graham cracker — In-Depth Nutrition Comparison
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Significant differences between millet flour and graham cracker
- Millet flour has more selenium, copper, magnesium, vitamin B5, vitamin B6, zinc, phosphorus, and vitamin B1; however, graham cracker is richer in vitamin B2.
- Millet flour covers your daily selenium needs 48% more than graham cracker.
- Graham cracker has 3 times less copper than millet flour. Millet flour has 0.535mg of copper, while graham cracker has 0.17mg.
- Millet flour contains less sodium.
Specific food types used in this comparison are Millet flour and Cookies, graham crackers, plain or honey (includes cinnamon).
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.
| Contains more MagnesiumMagnesium | +197.5% |
| Contains more PotassiumPotassium | +31.8% |
| Contains more CopperCopper | +214.7% |
| Contains more ZincZinc | +174% |
| Contains more PhosphorusPhosphorus | +54.1% |
| Contains less SodiumSodium | -99.1% |
| Contains more SeleniumSelenium | +419% |
| Contains more CalciumCalcium | +450% |
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.
| Contains more Vitamin B1Vitamin B1 | +55.8% |
| Contains more Vitamin B3Vitamin B3 | +35.6% |
| Contains more Vitamin B5Vitamin B5 | +201.7% |
| Contains more Vitamin B6Vitamin B6 | +138.5% |
| Contains more Vitamin EVitamin E | +1272.7% |
| Contains more Vitamin B2Vitamin B2 | +334.2% |
| Contains more Vitamin KVitamin K | +1687.5% |
| Contains more FolateFolate | +116.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.75 g
Fats:
4.25 g
Carbs:
75.12 g
Water:
8.67 g
Other:
1.21 g
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
| Contains more ProteinProtein | +60.7% |
| Contains more WaterWater | +155.8% |
| Contains more FatsFats | +149.4% |
| Contains more OtherOther | +37.2% |
~equal in
Carbs
~77.66g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.536 g
Monounsaturated fat:
Mono. Fat
0.924 g
Polyunsaturated fat:
Poly. Fat
2.618 g
Saturated fat:
Sat. Fat
1.633 g
Monounsaturated fat:
Mono. Fat
2.509 g
Polyunsaturated fat:
Poly. Fat
5.388 g
| Contains less Sat. FatSaturated fat | -67.2% |
| Contains more Mono. FatMonounsaturated fat | +171.5% |
| Contains more Poly. FatPolyunsaturated fat | +105.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
46.56 g
Sucrose:
22.82 g
Glucose:
1.04 g
Fructose:
0.99 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +50.1% |
| Contains more GlucoseGlucose | +21.2% |
| Contains more MaltoseMaltose | +∞% |
| Contains more SucroseSucrose | +7506.7% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 32.7µg | 6.3µg | 48% |
| Copper | 0.535mg | 0.17mg | 41% |
| Sodium | 4mg | 459mg | 20% |
| Vitamin B2 | 0.073mg | 0.317mg | 19% |
| Magnesium | 119mg | 40mg | 19% |
| Polyunsaturated fat | 2.618g | 5.388g | 18% |
| Vitamin B5 | 1.267mg | 0.42mg | 17% |
| Vitamin B6 | 0.372mg | 0.156mg | 17% |
| Zinc | 2.63mg | 0.96mg | 15% |
| Phosphorus | 285mg | 185mg | 14% |
| Folate | 42µg | 91µg | 12% |
| Vitamin B1 | 0.413mg | 0.265mg | 12% |
| Vitamin K | 0.8µg | 14.3µg | 11% |
| Vitamin B3 | 6.02mg | 4.439mg | 10% |
| Starch | 69.88g | 46.56g | 10% |
| Fats | 4.25g | 10.6g | 10% |
| Vitamin E | 0.11mg | 1.51mg | 9% |
| Protein | 10.75g | 6.69g | 8% |
| Calcium | 14mg | 77mg | 6% |
| Saturated fat | 0.536g | 1.633g | 5% |
| Monounsaturated fat | 0.924g | 2.509g | 4% |
| Calories | 382kcal | 430kcal | 2% |
| Potassium | 224mg | 170mg | 2% |
| Iron | 3.94mg | 3.78mg | 2% |
| Manganese | 1.002mg | 1.019mg | 1% |
| Fructose | 0g | 0.99g | 1% |
| Choline | 5.9mg | 1% | |
| Carbs | 75.12g | 77.66g | 1% |
| Net carbs | 71.62g | 74.26g | N/A |
| Sugar | 1.66g | 24.85g | N/A |
| Fiber | 3.5g | 3.4g | 0% |
| Trans fat | 0.002g | 0.055g | 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 | 0.599g | N/A |
| Omega-6 - Gamma-linoleic acid | 0g | 0.024g | N/A |
| Omega-6 - Eicosadienoic acid | 0.002g | 0.004g | N/A |
| Omega-6 - Linoleic acid | 2.549g | 4.735g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
32%
Minerals Daily Need Coverage Score
94%
60%
Comparison summary
Which food is lower in Cholesterol?
Millet flour is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Millet flour is lower in Sugar (difference - 23.19g)
Which food contains less Sodium?
Millet flour contains less Sodium (difference - 455mg)
Which food is lower in Saturated fat?
Millet flour is lower in Saturated fat (difference - 1.097g)
Which food is lower in glycemic index?
Millet flour is lower in glycemic index (difference - 4)
Which food is richer in minerals?
Millet flour is relatively richer in minerals
Which food is richer in vitamins?
Graham cracker is relatively richer in vitamins
Which food is cheaper?
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The foods are relatively equal in price ($)