Millet flour vs. Groat — In-Depth Nutrition Comparison

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A recap on differences between millet flour and groat

Millet flour is higher in selenium, vitamin B1, iron, and vitamin B6, yet groat is higher in copper, vitamin B2, magnesium, fiber, manganese, and phosphorus.
Groat covers your daily copper needs 63% more than millet flour.
Millet flour contains 4 times more vitamin B1 than groat. While millet flour contains 0.413mg of vitamin B1, groat contains only 0.101mg.
The glycemic index of groat is lower.

Food varieties used in this article are Millet flour and Buckwheat.

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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

Groat

Contains more IronIron	+79.1%
Contains more SeleniumSelenium	+294%

Contains more MagnesiumMagnesium	+94.1%
Contains more CalciumCalcium	+28.6%
Contains more PotassiumPotassium	+105.4%
Contains more CopperCopper	+105.6%
Contains more PhosphorusPhosphorus	+21.8%
Contains less SodiumSodium	-75%
Contains more ManganeseManganese	+29.7%

~equal in Zinc ~2.4mg

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

Groat

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+308.9%
Contains more Vitamin B6Vitamin B6	+77.1%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+40%

Contains more Vitamin B2Vitamin B2	+482.2%
Contains more Vitamin B3Vitamin B3	+16.6%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B5 ~1.233mg

~equal in Vitamin B12 ~0µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	0.535mg	1.1mg	63%
Selenium	32.7µg	8.3µg	44%
Starch	69.88g		29%
Magnesium	119mg	231mg	27%
Vitamin B2	0.073mg	0.425mg	27%
Fiber	3.5g	10g	26%
Vitamin B1	0.413mg	0.101mg	26%
Iron	3.94mg	2.2mg	22%
Manganese	1.002mg	1.3mg	13%
Vitamin B6	0.372mg	0.21mg	12%
Polyunsaturated fat	2.618g	1.039g	11%
Phosphorus	285mg	347mg	9%
Potassium	224mg	460mg	7%
Vitamin B3	6.02mg	7.02mg	6%
Protein	10.75g	13.25g	5%
Folate	42µg	30µg	3%
Calories	382kcal	343kcal	2%
Zinc	2.63mg	2.4mg	2%
Vitamin E	0.11mg		1%
Carbs	75.12g	71.5g	1%
Saturated fat	0.536g	0.741g	1%
Vitamin K	0.8µg		1%
Fats	4.25g	3.4g	1%
Vitamin B5	1.267mg	1.233mg	1%
Net carbs	71.62g	61.5g	N/A
Calcium	14mg	18mg	0%
Sugar	1.66g		N/A
Sodium	4mg	1mg	0%
Trans fat	0.002g		N/A
Monounsaturated fat	0.924g	1.04g	0%
Tryptophan	0.17mg	0.192mg	0%
Threonine	0.354mg	0.506mg	0%
Isoleucine	0.473mg	0.498mg	0%
Leucine	1.537mg	0.832mg	0%
Lysine	0.144mg	0.672mg	0%
Methionine	0.319mg	0.172mg	0%
Phenylalanine	0.675mg	0.52mg	0%
Valine	0.584mg	0.678mg	0%
Histidine	0.257mg	0.309mg	0%
Omega-3 - ALA	0.044g		N/A
Omega-6 - Eicosadienoic acid	0.002g		N/A
Omega-6 - Linoleic acid	2.549g		N/A