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  6. Millet flour vs. Lettuce

Millet flour vs. Lettuce — In-Depth Nutrition Comparison

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Significant differences between millet flour and lettuce

  • Millet flour has more selenium, copper, iron, phosphorus, vitamin B3, manganese, vitamin B1, magnesium, and vitamin B5; however, lettuce is richer in vitamin K.
  • Lettuce covers your daily vitamin K needs 105% more than millet flour.
  • Lettuce has 55 times less selenium than millet flour. Millet flour has 32.7µg of selenium, while lettuce has 0.6µg.
  • Millet flour has a higher glycemic index. The glycemic index of millet flour is 70, while the glycemic index of lettuce is 32.

Specific food types used in this comparison are Millet flour and Lettuce, green leaf, raw.

Infographic

Millet flour vs Lettuce infographic
Infographic link

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 9.3% 11% 17% 32% 9.7% 4.9% 12% 3.7% 33% 3.3%
Contains more MagnesiumMagnesium +815.4%
Contains more PotassiumPotassium +15.5%
Contains more IronIron +358.1%
Contains more CopperCopper +1744.8%
Contains more ZincZinc +1361.1%
Contains more PhosphorusPhosphorus +882.8%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +300.8%
Contains more SeleniumSelenium +5350%
Contains more CalciumCalcium +157.1%

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 31% 123% 4.4% 0% 18% 18% 7% 8% 21% 0% 316% 29% 7.4%
Contains more Vitamin B1Vitamin B1 +490%
Contains more Vitamin B3Vitamin B3 +1505.3%
Contains more Vitamin B5Vitamin B5 +845.5%
Contains more Vitamin B6Vitamin B6 +313.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin KVitamin K +15687.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.08mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~38µg

All nutrients comparison - raw data values

Nutrient Millet flour Lettuce DV% diff.
Vitamin K 0.8µg 126.3µg 105%
Selenium 32.7µg 0.6µg 58%
Copper 0.535mg 0.029mg 56%
Vitamin A 370µg 41%
Iron 3.94mg 0.86mg 39%
Phosphorus 285mg 29mg 37%
Vitamin B3 6.02mg 0.375mg 35%
Manganese 1.002mg 0.25mg 33%
Vitamin B1 0.413mg 0.07mg 29%
Starch 69.88g 0g 29%
Magnesium 119mg 13mg 25%
Carbs 75.12g 2.87g 24%
Vitamin B5 1.267mg 0.134mg 23%
Vitamin B6 0.372mg 0.09mg 22%
Zinc 2.63mg 0.18mg 22%
Protein 10.75g 1.36g 19%
Calories 382kcal 15kcal 18%
Polyunsaturated fat 2.618g 0.082g 17%
Vitamin C 0mg 9.2mg 10%
Fiber 3.5g 1.3g 9%
Fats 4.25g 0.15g 6%
Monounsaturated fat 0.924g 0.006g 2%
Choline 13.6mg 2%
Calcium 14mg 36mg 2%
Saturated fat 0.536g 0.02g 2%
Fructose 0g 0.43g 1%
Vitamin E 0.11mg 0.22mg 1%
Sodium 4mg 28mg 1%
Vitamin B2 0.073mg 0.08mg 1%
Potassium 224mg 194mg 1%
Folate 42µg 38µg 1%
Net carbs 71.62g 1.57g N/A
Sugar 1.66g 0.78g N/A
Trans fat 0.002g 0g N/A
Tryptophan 0.17mg 0.009mg 0%
Threonine 0.354mg 0.059mg 0%
Isoleucine 0.473mg 0.084mg 0%
Leucine 1.537mg 0.079mg 0%
Lysine 0.144mg 0.084mg 0%
Methionine 0.319mg 0.016mg 0%
Phenylalanine 0.675mg 0.055mg 0%
Valine 0.584mg 0.07mg 0%
Histidine 0.257mg 0.022mg 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% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Contains more ProteinProtein +690.4%
Contains more FatsFats +2733.3%
Contains more CarbsCarbs +2517.4%
Contains more OtherOther +89.1%
Contains more WaterWater +995.5%

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
19% 6% 76%
Saturated fat: Sat. Fat 0.02 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.082 g
Contains more Mono. FatMonounsaturated fat +15300%
Contains more Poly. FatPolyunsaturated fat +3092.7%
Contains less Sat. FatSaturated fat -96.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
98% 2%
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
46% 54%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.36 g
Fructose: 0.43 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +250%
Contains more MaltoseMaltose +∞%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.