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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.

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.
Millet flour
Millet flour
8
:
2
Mustard Greens Raw
Mustard Greens Raw
Contains more Iron +140.2%
Contains more Magnesium +271.9%
Contains more Phosphorus +391.4%
Contains less Sodium -80%
Contains more Zinc +952%
Contains more Copper +224.2%
Contains more Selenium +3533.3%
Contains more Calcium +721.4%
Contains more Potassium +71.4%
Millet flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 148% 85% 123% 20% 1% 72% 179% 131% 179%
Mustard Greens Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 62% 23% 25% 34% 3% 7% 56% 0% 5%
Contains more Iron +140.2%
Contains more Magnesium +271.9%
Contains more Phosphorus +391.4%
Contains less Sodium -80%
Contains more Zinc +952%
Contains more Copper +224.2%
Contains more Selenium +3533.3%
Contains more Calcium +721.4%
Contains more Potassium +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.
Millet flour
Millet flour
5
:
7
Mustard Greens Raw
Mustard Greens Raw
Contains more Vitamin B1 +416.3%
Contains more Vitamin B3 +652.5%
Contains more Vitamin B5 +503.3%
Contains more Vitamin B6 +106.7%
Contains more Folate +250%
Contains more Vitamin E +1727.3%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +50.7%
Contains more Vitamin K +32087.5%
Millet flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 104% 17% 113% 77% 86% 32% 0% 2%
Mustard Greens Raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 182% 41% 0% 234% 20% 26% 15% 13% 42% 9% 0% 644%
Contains more Vitamin B1 +416.3%
Contains more Vitamin B3 +652.5%
Contains more Vitamin B5 +503.3%
Contains more Vitamin B6 +106.7%
Contains more Folate +250%
Contains more Vitamin E +1727.3%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +50.7%
Contains more Vitamin K +32087.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Millet flour
Millet flour
3
:
2
Mustard Greens Raw
Mustard Greens Raw
Contains more Protein +275.9%
Contains more Fats +911.9%
Contains more Carbs +1508.6%
Contains more Water +946.1%
Contains more Other +11.6%
Millet flour
11% 4% 75% 9%
Protein: 10.75 g
Fats: 4.25 g
Carbs: 75.12 g
Water: 8.67 g
Other: 1.21 g
Mustard Greens Raw
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 Protein +275.9%
Contains more Fats +911.9%
Contains more Carbs +1508.6%
Contains more Water +946.1%
Contains more Other +11.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Millet flour
Millet flour
2
:
1
Mustard Greens Raw
Mustard Greens Raw
Contains more Monounsaturated Fat +904.3%
Contains more Polyunsaturated fat +6789.5%
Contains less Saturated Fat -98.1%
Millet flour
13% 23% 64%
Saturated Fat: 0.536 g
Monounsaturated Fat: 0.924 g
Polyunsaturated fat: 2.618 g
Mustard Greens Raw
7% 66% 27%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.092 g
Polyunsaturated fat: 0.038 g
Contains more Monounsaturated Fat +904.3%
Contains more Polyunsaturated fat +6789.5%
Contains less Saturated Fat -98.1%

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 Raw
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Millet flour Mustard Greens Raw Opinion
Net carbs 71.62g 1.47g Millet flour
Protein 10.75g 2.86g Millet flour
Fats 4.25g 0.42g Millet flour
Carbs 75.12g 4.67g Millet flour
Calories 382kcal 27kcal Millet flour
Starch 69.88g Millet flour
Sugar 1.66g 1.32g Mustard Greens Raw
Fiber 3.5g 3.2g Millet flour
Calcium 14mg 115mg Mustard Greens Raw
Iron 3.94mg 1.64mg Millet flour
Magnesium 119mg 32mg Millet flour
Phosphorus 285mg 58mg Millet flour
Potassium 224mg 384mg Mustard Greens Raw
Sodium 4mg 20mg Millet flour
Zinc 2.63mg 0.25mg Millet flour
Copper 0.535mg 0.165mg Millet flour
Manganese 1.002mg Millet flour
Selenium 32.7µg 0.9µg Millet flour
Vitamin A 3024IU Mustard Greens Raw
Vitamin A RAE 151µg Mustard Greens Raw
Vitamin E 0.11mg 2.01mg Mustard Greens Raw
Vitamin C 0mg 70mg Mustard Greens Raw
Vitamin B1 0.413mg 0.08mg Millet flour
Vitamin B2 0.073mg 0.11mg Mustard Greens Raw
Vitamin B3 6.02mg 0.8mg Millet flour
Vitamin B5 1.267mg 0.21mg Millet flour
Vitamin B6 0.372mg 0.18mg Millet flour
Folate 42µg 12µg Millet flour
Vitamin K 0.8µg 257.5µg Mustard Greens Raw
Tryptophan 0.17mg Millet flour
Threonine 0.354mg Millet flour
Isoleucine 0.473mg Millet flour
Leucine 1.537mg Millet flour
Lysine 0.144mg Millet flour
Methionine 0.319mg Millet flour
Phenylalanine 0.675mg Millet flour
Valine 0.584mg Millet flour
Histidine 0.257mg Millet flour
Trans Fat 0.002g 0g Mustard Greens Raw
Saturated Fat 0.536g 0.01g Mustard Greens Raw
Monounsaturated Fat 0.924g 0.092g Millet flour
Polyunsaturated fat 2.618g 0.038g Millet flour
Omega-6 - Eicosadienoic acid 0.002g Millet flour
Omega-6 - Linoleic acid 2.549g Millet flour
Omega-3 - ALA 0.044g Millet flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet flour Mustard Greens Raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
36%
Millet flour
102%
Mustard Greens Raw
Minerals Daily Need Coverage Score
94%
Millet flour
25%
Mustard Greens Raw

Comparison summary

Which food is lower in Sugar?
Mustard Greens Raw
Mustard Greens Raw is lower in Sugar (difference - 0.34g)
Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated Fat (difference - 0.526g)
Which food is lower in glycemic index?
Mustard Greens Raw
Mustard Greens Raw is lower in glycemic index (difference - 38)
Which food contains less Sodium?
Millet flour
Millet flour contains less Sodium (difference - 16mg)
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?
?
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 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.