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  6. Millet flour vs. Marrow-stem Kale

Millet flour vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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How are millet flour and marrow-stem Kale different?

  • Millet flour is richer in selenium, copper, iron, phosphorus, vitamin B3, vitamin B1, zinc, and magnesium, while marrow-stem Kale is higher in vitamin K and vitamin C.
  • Marrow-stem Kale covers your daily need for vitamin K, 364% more than millet flour.
  • Millet flour contains 25 times more selenium than marrow-stem Kale. Millet flour contains 32.7µg of selenium, while marrow-stem Kale contains 1.3µg.
  • Millet flour has a higher glycemic index (70) than marrow-stem Kale (32).

Millet flour and Collards, raw types were used in this article.

Infographic

Millet flour vs Marrow-stem Kale 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 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Contains more MagnesiumMagnesium +340.7%
Contains more IronIron +738.3%
Contains more CopperCopper +1063%
Contains more ZincZinc +1152.4%
Contains more PhosphorusPhosphorus +1040%
Contains less SodiumSodium -76.5%
Contains more ManganeseManganese +52.3%
Contains more SeleniumSelenium +2415.4%
Contains more CalciumCalcium +1557.1%
~equal in Potassium ~213mg

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 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Contains more Vitamin B1Vitamin B1 +664.8%
Contains more Vitamin B3Vitamin B3 +711.3%
Contains more Vitamin B5Vitamin B5 +374.5%
Contains more Vitamin B6Vitamin B6 +125.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +1954.5%
Contains more Vitamin B2Vitamin B2 +78.1%
Contains more Vitamin KVitamin K +54537.5%
Contains more FolateFolate +207.1%
~equal in Vitamin D ~0µg
~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
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Contains more ProteinProtein +256%
Contains more FatsFats +596.7%
Contains more CarbsCarbs +1286%
Contains more WaterWater +933.7%
~equal in Other ~1.33g

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% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
Contains more Mono. FatMonounsaturated fat +2980%
Contains more Poly. FatPolyunsaturated fat +1202.5%
Contains less Sat. FatSaturated fat -89.7%

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 Marrow-stem Kale
Lower in Cholesterol ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Millet flour Marrow-stem Kale DV% diff.
Vitamin K 0.8µg 437.1µg 364%
Selenium 32.7µg 1.3µg 57%
Copper 0.535mg 0.046mg 54%
Iron 3.94mg 0.47mg 43%
Vitamin C 0mg 35.3mg 39%
Phosphorus 285mg 25mg 37%
Vitamin B3 6.02mg 0.742mg 33%
Vitamin B1 0.413mg 0.054mg 30%
Starch 69.88g 29%
Vitamin A 251µg 28%
Carbs 75.12g 5.42g 23%
Calcium 14mg 232mg 22%
Magnesium 119mg 27mg 22%
Folate 42µg 129µg 22%
Zinc 2.63mg 0.21mg 22%
Vitamin B5 1.267mg 0.267mg 20%
Calories 382kcal 32kcal 18%
Polyunsaturated fat 2.618g 0.201g 16%
Vitamin B6 0.372mg 0.165mg 16%
Manganese 1.002mg 0.658mg 15%
Protein 10.75g 3.02g 15%
Vitamin E 0.11mg 2.26mg 14%
Fats 4.25g 0.61g 6%
Choline 23.2mg 4%
Vitamin B2 0.073mg 0.13mg 4%
Fiber 3.5g 4g 2%
Saturated fat 0.536g 0.055g 2%
Monounsaturated fat 0.924g 0.03g 2%
Sodium 4mg 17mg 1%
Net carbs 71.62g 1.42g N/A
Potassium 224mg 213mg 0%
Sugar 1.66g 0.46g N/A
Trans fat 0.002g 0g N/A
Tryptophan 0.17mg 0.031mg 0%
Threonine 0.354mg 0.086mg 0%
Isoleucine 0.473mg 0.1mg 0%
Leucine 1.537mg 0.151mg 0%
Lysine 0.144mg 0.117mg 0%
Methionine 0.319mg 0.033mg 0%
Phenylalanine 0.675mg 0.087mg 0%
Valine 0.584mg 0.12mg 0%
Histidine 0.257mg 0.047mg 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 Marrow-stem 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
120%
Marrow-stem Kale
Minerals Daily Need Coverage Score
94%
Millet flour
25%
Marrow-stem 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 - 13mg)
Which food is cheaper?
Millet flour
Millet flour is cheaper (difference - $0.5)
Which food is richer in minerals?
Millet flour
Millet flour is relatively richer in minerals
Which food is lower in Sugar?
Marrow-stem Kale
Marrow-stem Kale is lower in Sugar (difference - 1.2g)
Which food is lower in Saturated fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated fat (difference - 0.481g)
Which food is lower in glycemic index?
Marrow-stem Kale
Marrow-stem Kale is lower in glycemic index (difference - 38)
Which food is richer in vitamins?
Marrow-stem Kale
Marrow-stem Kale is relatively richer in vitamins

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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.