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  6. Millet flour vs. Mustard Greens Raw

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

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What are the differences between millet flour and mustard Greens Raw?

  • Millet flour is higher in selenium, copper, vitamin B3, phosphorus, iron, vitamin B1, zinc, and vitamin B5, yet mustard Greens Raw are higher in vitamin K and vitamin C.
  • Mustard Greens Raw' daily need coverage for vitamin K is 214% more.
  • Millet flour has 36 times more selenium than mustard Greens Raw. While millet flour has 32.7µg of selenium, mustard Greens Raw have only 0.9µg.
  • The glycemic index of mustard Greens Raw is lower.

We used Millet flour and Mustard greens, raw types in this article.

Infographic

Millet flour vs Mustard Greens Raw 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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains more MagnesiumMagnesium +271.9%
Contains more IronIron +140.2%
Contains more CopperCopper +224.2%
Contains more ZincZinc +952%
Contains more PhosphorusPhosphorus +391.4%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +3533.3%
Contains more CalciumCalcium +721.4%
Contains more PotassiumPotassium +71.4%

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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin B1Vitamin B1 +416.3%
Contains more Vitamin B3Vitamin B3 +652.5%
Contains more Vitamin B5Vitamin B5 +503.3%
Contains more Vitamin B6Vitamin B6 +106.7%
Contains more FolateFolate +250%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +1727.3%
Contains more Vitamin B2Vitamin B2 +50.7%
Contains more Vitamin KVitamin K +32087.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Millet flour Mustard Greens Raw DV% diff.
Vitamin K 0.8µg 257.5µg 214%
Vitamin C 0mg 70mg 78%
Selenium 32.7µg 0.9µg 58%
Manganese 1.002mg 44%
Copper 0.535mg 0.165mg 41%
Vitamin B3 6.02mg 0.8mg 33%
Phosphorus 285mg 58mg 32%
Iron 3.94mg 1.64mg 29%
Starch 69.88g 29%
Vitamin B1 0.413mg 0.08mg 28%
Carbs 75.12g 4.67g 23%
Zinc 2.63mg 0.25mg 22%
Magnesium 119mg 32mg 21%
Vitamin B5 1.267mg 0.21mg 21%
Calories 382kcal 27kcal 18%
Vitamin A 151µg 17%
Polyunsaturated fat 2.618g 0.038g 17%
Protein 10.75g 2.86g 16%
Vitamin B6 0.372mg 0.18mg 15%
Vitamin E 0.11mg 2.01mg 13%
Calcium 14mg 115mg 10%
Folate 42µg 12µg 8%
Fats 4.25g 0.42g 6%
Potassium 224mg 384mg 5%
Vitamin B2 0.073mg 0.11mg 3%
Monounsaturated fat 0.924g 0.092g 2%
Saturated fat 0.536g 0.01g 2%
Sodium 4mg 20mg 1%
Fiber 3.5g 3.2g 1%
Net carbs 71.62g 1.47g N/A
Sugar 1.66g 1.32g N/A
Trans fat 0.002g 0g N/A
Choline 0.5mg 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

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% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more ProteinProtein +275.9%
Contains more FatsFats +911.9%
Contains more CarbsCarbs +1508.6%
Contains more WaterWater +946.1%
Contains more OtherOther +11.6%

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% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +904.3%
Contains more Poly. FatPolyunsaturated fat +6789.5%
Contains less Sat. FatSaturated fat -98.1%

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 Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.