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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
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
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% 817% 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 E Vitamin 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

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
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
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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Millet flour Kale
Lower in Cholesterol ok
Lower in Sodium ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Millet flour Kale Opinion
Calories 382kcal 28kcal Millet flour
Protein 10.75g 1.9g Millet flour
Fats 4.25g 0.4g Millet flour
Vitamin C 0mg 41mg Kale
Net carbs 71.62g 3.63g Millet flour
Carbs 75.12g 5.63g Millet flour
Magnesium 119mg 18mg Millet flour
Calcium 14mg 72mg Kale
Potassium 224mg 228mg Kale
Iron 3.94mg 0.9mg Millet flour
Sugar 1.66g 1.25g Kale
Fiber 3.5g 2g Millet flour
Copper 0.535mg 0.156mg Millet flour
Zinc 2.63mg 0.24mg Millet flour
Starch 69.88g Millet flour
Phosphorus 285mg 28mg Millet flour
Sodium 4mg 23mg Millet flour
Vitamin A 13621IU Kale
Vitamin A RAE 681µg Kale
Vitamin E 0.11mg 0.85mg Kale
Manganese 1.002mg 0.416mg Millet flour
Selenium 32.7µg 0.9µg Millet flour
Vitamin B1 0.413mg 0.053mg Millet flour
Vitamin B2 0.073mg 0.07mg Millet flour
Vitamin B3 6.02mg 0.5mg Millet flour
Vitamin B5 1.267mg 0.049mg Millet flour
Vitamin B6 0.372mg 0.138mg Millet flour
Vitamin K 0.8µg 817µg Kale
Folate 42µg 13µg Millet flour
Trans Fat 0.002g 0g Kale
Choline 0.4mg Kale
Saturated Fat 0.536g 0.052g Kale
Monounsaturated Fat 0.924g 0.03g Millet flour
Polyunsaturated fat 2.618g 0.193g Millet flour
Tryptophan 0.17mg 0.023mg Millet flour
Threonine 0.354mg 0.085mg Millet flour
Isoleucine 0.473mg 0.114mg Millet flour
Leucine 1.537mg 0.133mg Millet flour
Lysine 0.144mg 0.114mg Millet flour
Methionine 0.319mg 0.018mg Millet flour
Phenylalanine 0.675mg 0.097mg Millet flour
Valine 0.584mg 0.104mg Millet flour
Histidine 0.257mg 0.04mg Millet flour
Omega-3 - ALA 0.044g Millet flour
Omega-6 - Eicosadienoic acid 0.002g Millet flour
Omega-6 - Linoleic acid 2.549g Millet flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet flour Kale
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Millet flour
238%
Kale
Minerals Daily Need Coverage Score
94%
Millet flour
22%
Kale

Comparison summary

Which food is lower in Cholesterol?
Millet flour
Millet flour is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Millet flour
Millet flour contains less Sodium (difference - 19mg)
Which food is richer in minerals?
Millet flour
Millet flour is relatively richer in minerals
Which food is lower in Sugar?
Kale
Kale is lower in Sugar (difference - 0.41g)
Which food is lower in Saturated Fat?
Kale
Kale is lower in Saturated Fat (difference - 0.484g)
Which food is lower in glycemic index?
Kale
Kale is lower in glycemic index (difference - 70)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.