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  6. Millet flour vs. Mustard Greens

Millet flour vs. Mustard Greens — In-Depth Nutrition Comparison

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How are millet flour and mustard Greens different?

  • Millet flour is richer in selenium, copper, iron, vitamin B3, phosphorus, vitamin B1, magnesium, and vitamin B5, while mustard Greens is higher in vitamin K and vitamin C.
  • Mustard Greens covers your daily need for vitamin K, 493% more than millet flour.
  • Millet flour contains 55 times more selenium than mustard Greens. Millet flour contains 32.7µg of selenium, while mustard Greens contains 0.6µg.
  • Millet flour has a higher glycemic index (70) than mustard Greens (32).

Millet flour and Mustard greens, cooked, boiled, drained, without salt types were used in this article.

Infographic

Millet flour vs Mustard Greens 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 35% 14% 33% 49% 6% 18% 1.2% 0% 3.3%
Contains more MagnesiumMagnesium +815.4%
Contains more PotassiumPotassium +38.3%
Contains more IronIron +352.9%
Contains more CopperCopper +266.4%
Contains more ZincZinc +1095.5%
Contains more PhosphorusPhosphorus +578.6%
Contains less SodiumSodium -55.6%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +5350%
Contains more CalciumCalcium +742.9%

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 84% 206% 36% 0% 10% 15% 8.1% 7.2% 23% 0% 1482% 6.8% 0.22%
Contains more Vitamin B1Vitamin B1 +907.3%
Contains more Vitamin B2Vitamin B2 +15.9%
Contains more Vitamin B3Vitamin B3 +1290.3%
Contains more Vitamin B5Vitamin B5 +955.8%
Contains more Vitamin B6Vitamin B6 +279.6%
Contains more FolateFolate +366.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +1518.2%
Contains more Vitamin KVitamin K +73987.5%
~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% 92%
Protein: 2.56 g
Fats: 0.47 g
Carbs: 4.51 g
Water: 91.78 g
Other: 0.68 g
Contains more ProteinProtein +319.9%
Contains more FatsFats +804.3%
Contains more CarbsCarbs +1565.6%
Contains more OtherOther +77.9%
Contains more WaterWater +958.6%

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
7% 65% 27%
Saturated fat: Sat. Fat 0.012 g
Monounsaturated fat: Mono. Fat 0.11 g
Polyunsaturated fat: Poly. Fat 0.046 g
Contains more Mono. FatMonounsaturated fat +740%
Contains more Poly. FatPolyunsaturated fat +5591.3%
Contains less Sat. FatSaturated fat -97.8%

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 Mustard Greens
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Millet flour Mustard Greens DV% diff.
Vitamin K 0.8µg 592.7µg 493%
Vitamin A 618µg 69%
Selenium 32.7µg 0.6µg 58%
Manganese 1.002mg 44%
Copper 0.535mg 0.146mg 43%
Iron 3.94mg 0.87mg 38%
Vitamin B3 6.02mg 0.433mg 35%
Phosphorus 285mg 42mg 35%
Vitamin B1 0.413mg 0.041mg 31%
Starch 69.88g 29%
Vitamin C 0mg 25.3mg 28%
Magnesium 119mg 13mg 25%
Carbs 75.12g 4.51g 24%
Vitamin B5 1.267mg 0.12mg 23%
Zinc 2.63mg 0.22mg 22%
Vitamin B6 0.372mg 0.098mg 21%
Calories 382kcal 26kcal 18%
Polyunsaturated fat 2.618g 0.046g 17%
Protein 10.75g 2.56g 16%
Vitamin E 0.11mg 1.78mg 11%
Calcium 14mg 118mg 10%
Folate 42µg 9µg 8%
Fiber 3.5g 2g 6%
Fats 4.25g 0.47g 6%
Saturated fat 0.536g 0.012g 2%
Monounsaturated fat 0.924g 0.11g 2%
Potassium 224mg 162mg 2%
Vitamin B2 0.073mg 0.063mg 1%
Net carbs 71.62g 2.51g N/A
Sugar 1.66g 1.41g N/A
Sodium 4mg 9mg 0%
Trans fat 0.002g 0g N/A
Choline 0.4mg 0%
Tryptophan 0.17mg 0%
Threonine 0.354mg 0%
Isoleucine 0.473mg 0%
Leucine 1.537mg 0%
Lysine 0.144mg 0%
Methionine 0.319mg 0%
Phenylalanine 0.675mg 0%
Valine 0.584mg 0%
Histidine 0.257mg 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 Mustard Greens
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
144%
Mustard Greens
Minerals Daily Need Coverage Score
94%
Millet flour
17%
Mustard Greens

Comparison summary

Which food is lower in Sugar?
Mustard Greens
Mustard Greens is lower in Sugar (difference - 0.25g)
Which food is lower in Saturated fat?
Mustard Greens
Mustard Greens is lower in Saturated fat (difference - 0.524g)
Which food is lower in glycemic index?
Mustard Greens
Mustard Greens is lower in glycemic index (difference - 38)
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 - 5mg)
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?
?
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. Mustard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169257/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.