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  6. Millet flour vs. Heart of palm

Millet flour vs. Heart of palm — In-Depth Nutrition Comparison

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How are millet flour and heart of palm different?

  • Millet flour is higher in selenium, vitamin B3, vitamin B1, iron, magnesium, and phosphorus; however, heart of palm is richer in potassium, vitamin B6, copper, and zinc.
  • Daily need coverage for selenium for millet flour is 58% higher.
  • Millet flour contains 12 times more magnesium than heart of palm. While millet flour contains 119mg of magnesium, heart of palm contains only 10mg.
  • Heart of palm has a lower glycemic index (32) than millet flour (70).

Millet flour and Hearts of palm, raw are the varieties used in this article.

Infographic

Millet flour vs Heart of palm 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 7.1% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
Contains more MagnesiumMagnesium +1090%
Contains more IronIron +133.1%
Contains more PhosphorusPhosphorus +103.6%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +4571.4%
Contains more CalciumCalcium +28.6%
Contains more PotassiumPotassium +706.3%
Contains more CopperCopper +20.4%
Contains more ZincZinc +41.8%

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 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Contains more Vitamin B1Vitamin B1 +726%
Contains more Vitamin B3Vitamin B3 +568.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +75%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +354.5%
Contains more Vitamin B2Vitamin B2 +146.6%
Contains more Vitamin B6Vitamin B6 +117.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~0mg

All nutrients comparison - raw data values

Nutrient Millet flour Heart of palm DV% diff.
Selenium 32.7µg 0.7µg 58%
Potassium 224mg 1806mg 47%
Manganese 1.002mg 44%
Vitamin B6 0.372mg 0.81mg 34%
Vitamin B3 6.02mg 0.9mg 32%
Vitamin B1 0.413mg 0.05mg 30%
Starch 69.88g 29%
Iron 3.94mg 1.69mg 28%
Magnesium 119mg 10mg 26%
Vitamin B5 1.267mg 25%
Phosphorus 285mg 140mg 21%
Carbs 75.12g 25.61g 17%
Polyunsaturated fat 2.618g 0.089g 17%
Protein 10.75g 2.7g 16%
Calories 382kcal 115kcal 13%
Copper 0.535mg 0.644mg 12%
Zinc 2.63mg 3.73mg 10%
Vitamin C 0mg 8mg 9%
Vitamin B2 0.073mg 0.18mg 8%
Fiber 3.5g 1.5g 8%
Fats 4.25g 0.2g 6%
Folate 42µg 24µg 5%
Vitamin E 0.11mg 0.5mg 3%
Saturated fat 0.536g 0.046g 2%
Monounsaturated fat 0.924g 0.005g 2%
Vitamin K 0.8µg 0µg 1%
Net carbs 71.62g 24.11g N/A
Calcium 14mg 18mg 0%
Sugar 1.66g 17.16g N/A
Sodium 4mg 14mg 0%
Vitamin A 3µg 0%
Trans fat 0.002g 0g 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 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
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
Contains more ProteinProtein +298.1%
Contains more FatsFats +2025%
Contains more CarbsCarbs +193.3%
Contains more WaterWater +701.6%
Contains more OtherOther +64.5%

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
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +18380%
Contains more Poly. FatPolyunsaturated fat +2841.6%
Contains less Sat. FatSaturated fat -91.4%

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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. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/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.