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Millet flour vs. Longan — In-Depth Nutrition Comparison

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How are millet flour and longan different?

  • Millet flour is higher in iron, manganese, copper, phosphorus, vitamin B3, vitamin B1, magnesium, zinc, and fiber; however, longan is richer in vitamin C.
  • Daily need coverage for vitamin C for longan is 93% higher.
  • Millet flour contains 53 times more zinc than longan. While millet flour contains 2.63mg of zinc, longan contains only 0.05mg.
  • Longan has a lower glycemic index (45) than millet flour (70).

Millet flour and Longans, raw are the varieties used in this article.

Infographic

Millet flour vs Longan 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%
Longan
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 0.3% 23% 4.9% 56% 1.4% 9% 0% 6.8% 0%
Contains more MagnesiumMagnesium +1090%
Contains more CalciumCalcium +1300%
Contains more IronIron +2930.8%
Contains more CopperCopper +216.6%
Contains more ZincZinc +5160%
Contains more PhosphorusPhosphorus +1257.1%
Contains more ManganeseManganese +1826.9%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +18.8%
Contains less SodiumSodium -100%

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%
Longan
2
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 280% 0% 0% 0% 7.8% 32% 5.6% 0% 0% 0% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1232.3%
Contains more Vitamin B3Vitamin B3 +1906.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +91.8%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

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
Longan
1
15% 83%
Protein: 1.31 g
Fats: 0.1 g
Carbs: 15.14 g
Water: 82.75 g
Other: 0.7 g
Contains more ProteinProtein +720.6%
Contains more FatsFats +4150%
Contains more CarbsCarbs +396.2%
Contains more OtherOther +72.9%
Contains more WaterWater +854.4%

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 Longan
Lower in Cholesterol ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok

All nutrients comparison - raw data values

Nutrient Millet flour Longan DV% diff.
Vitamin C 0mg 84mg 93%
Selenium 32.7µg 59%
Iron 3.94mg 0.13mg 48%
Copper 0.535mg 0.169mg 41%
Manganese 1.002mg 0.052mg 41%
Phosphorus 285mg 21mg 38%
Vitamin B3 6.02mg 0.3mg 36%
Vitamin B1 0.413mg 0.031mg 32%
Starch 69.88g 29%
Vitamin B6 0.372mg 29%
Magnesium 119mg 10mg 26%
Vitamin B5 1.267mg 25%
Zinc 2.63mg 0.05mg 23%
Carbs 75.12g 15.14g 20%
Protein 10.75g 1.31g 19%
Polyunsaturated fat 2.618g 17%
Calories 382kcal 60kcal 16%
Folate 42µg 11%
Fiber 3.5g 1.1g 10%
Fats 4.25g 0.1g 6%
Vitamin B2 0.073mg 0.14mg 5%
Monounsaturated fat 0.924g 2%
Saturated fat 0.536g 2%
Vitamin E 0.11mg 1%
Potassium 224mg 266mg 1%
Vitamin K 0.8µg 1%
Calcium 14mg 1mg 1%
Net carbs 71.62g 14.04g N/A
Sugar 1.66g N/A
Sodium 4mg 0mg 0%
Trans fat 0.002g 0g N/A
Tryptophan 0.17mg 0%
Threonine 0.354mg 0.034mg 0%
Isoleucine 0.473mg 0.026mg 0%
Leucine 1.537mg 0.054mg 0%
Lysine 0.144mg 0.046mg 0%
Methionine 0.319mg 0.013mg 0%
Phenylalanine 0.675mg 0.03mg 0%
Valine 0.584mg 0.058mg 0%
Histidine 0.257mg 0.012mg 0%
Omega-3 - ALA 0.044g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 2.549g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet flour Longan
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
25%
Longan
Minerals Daily Need Coverage Score
94%
Millet flour
11%
Longan

Comparison summary

Which food is lower in Cholesterol?
Millet flour
Millet flour is lower in Cholesterol (difference - 0mg)
Which food is cheaper?
Millet flour
Millet flour is cheaper (difference - $1.4)
Which food is richer in minerals?
Millet flour
Millet flour is relatively richer in minerals
Which food is richer in vitamins?
Millet flour
Millet flour is relatively richer in vitamins
Which food is lower in Sugar?
Longan
Longan is lower in Sugar (difference - 1.66g)
Which food contains less Sodium?
Longan
Longan contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Longan
Longan is lower in Saturated fat (difference - 0.536g)
Which food is lower in glycemic index?
Longan
Longan is lower in glycemic index (difference - 25)

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. Longan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169089/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.