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  6. Millet flour vs. Kale

Millet flour vs. Kale — In-Depth Nutrition Comparison

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Differences between millet flour and kale

  • Millet flour has more selenium, copper, iron, phosphorus, vitamin B3, vitamin B1, manganese, and vitamin B5, while kale has more vitamin K and vitamin C.
  • Kale's daily need coverage for vitamin K is 680% higher.
  • Kale contains 36 times less selenium than millet flour. Millet flour contains 32.7µg of selenium, while kale contains 0.9µg.

The food types used in this comparison are Millet flour and Kale, cooked, boiled, drained, without salt.

Infographic

Millet flour vs Kale 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%
Kale
Kale
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 22% 20% 34% 52% 6.5% 12% 3% 54% 4.9%
Contains more MagnesiumMagnesium +561.1%
Contains more IronIron +337.8%
Contains more CopperCopper +242.9%
Contains more ZincZinc +995.8%
Contains more PhosphorusPhosphorus +917.9%
Contains less SodiumSodium -82.6%
Contains more ManganeseManganese +140.9%
Contains more SeleniumSelenium +3533.3%
Contains more CalciumCalcium +414.3%
~equal in Potassium ~228mg

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%
Kale
Kale
5
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 137% 227% 17% 0% 13% 16% 9.4% 2.9% 32% 0% 2043% 9.8% 0.22%
Contains more Vitamin B1Vitamin B1 +679.2%
Contains more Vitamin B3Vitamin B3 +1104%
Contains more Vitamin B5Vitamin B5 +2485.7%
Contains more Vitamin B6Vitamin B6 +169.6%
Contains more FolateFolate +223.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +672.7%
Contains more Vitamin KVitamin K +102025%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.07mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Millet flour Kale DV% diff.
Vitamin K 0.8µg 817µg 680%
Vitamin A 681µg 76%
Selenium 32.7µg 0.9µg 58%
Vitamin C 0mg 41mg 46%
Copper 0.535mg 0.156mg 42%
Iron 3.94mg 0.9mg 38%
Phosphorus 285mg 28mg 37%
Vitamin B3 6.02mg 0.5mg 35%
Vitamin B1 0.413mg 0.053mg 30%
Starch 69.88g 29%
Manganese 1.002mg 0.416mg 25%
Vitamin B5 1.267mg 0.049mg 24%
Magnesium 119mg 18mg 24%
Carbs 75.12g 5.63g 23%
Zinc 2.63mg 0.24mg 22%
Protein 10.75g 1.9g 18%
Vitamin B6 0.372mg 0.138mg 18%
Calories 382kcal 28kcal 18%
Polyunsaturated fat 2.618g 0.193g 16%
Folate 42µg 13µg 7%
Calcium 14mg 72mg 6%
Fiber 3.5g 2g 6%
Fats 4.25g 0.4g 6%
Vitamin E 0.11mg 0.85mg 5%
Saturated fat 0.536g 0.052g 2%
Monounsaturated fat 0.924g 0.03g 2%
Sodium 4mg 23mg 1%
Net carbs 71.62g 3.63g N/A
Potassium 224mg 228mg 0%
Sugar 1.66g 1.25g N/A
Vitamin B2 0.073mg 0.07mg 0%
Trans fat 0.002g 0g N/A
Choline 0.4mg 0%
Tryptophan 0.17mg 0.023mg 0%
Threonine 0.354mg 0.085mg 0%
Isoleucine 0.473mg 0.114mg 0%
Leucine 1.537mg 0.133mg 0%
Lysine 0.144mg 0.114mg 0%
Methionine 0.319mg 0.018mg 0%
Phenylalanine 0.675mg 0.097mg 0%
Valine 0.584mg 0.104mg 0%
Histidine 0.257mg 0.04mg 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
Kale
Kale
1
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
Contains more ProteinProtein +465.8%
Contains more FatsFats +962.5%
Contains more CarbsCarbs +1234.3%
Contains more OtherOther +39.1%
Contains more WaterWater +951.9%

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
Kale
Kale
1
19% 11% 70%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.193 g
Contains more Mono. FatMonounsaturated fat +2980%
Contains more Poly. FatPolyunsaturated fat +1256.5%
Contains less Sat. FatSaturated fat -90.3%

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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. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.