Millet flour vs. Okra — In-Depth Nutrition Comparison
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A recap on differences between millet flour and okra
- Millet flour is higher in selenium, copper, iron, phosphorus, vitamin B3, vitamin B5, zinc, and vitamin B1, yet okra is higher in vitamin C and vitamin K.
- Millet flour covers your daily selenium needs 58% more than okra.
- Millet flour contains 6 times more iron than okra. While millet flour contains 3.94mg of iron, okra contains only 0.62mg.
Food varieties used in this article are Millet flour and Okra, raw.
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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.
| Contains more MagnesiumMagnesium | +108.8% |
| Contains more IronIron | +535.5% |
| Contains more CopperCopper | +390.8% |
| Contains more ZincZinc | +353.4% |
| Contains more PhosphorusPhosphorus | +367.2% |
| Contains less SodiumSodium | -42.9% |
| Contains more ManganeseManganese | +27.2% |
| Contains more SeleniumSelenium | +4571.4% |
| Contains more CalciumCalcium | +485.7% |
| Contains more PotassiumPotassium | +33.5% |
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.
| Contains more Vitamin B1Vitamin B1 | +106.5% |
| Contains more Vitamin B2Vitamin B2 | +21.7% |
| Contains more Vitamin B3Vitamin B3 | +502% |
| Contains more Vitamin B5Vitamin B5 | +417.1% |
| Contains more Vitamin B6Vitamin B6 | +73% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +145.5% |
| Contains more Vitamin KVitamin K | +3812.5% |
| Contains more FolateFolate | +42.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 32.7µg | 0.7µg | 58% |
| Copper | 0.535mg | 0.109mg | 47% |
| Iron | 3.94mg | 0.62mg | 42% |
| Phosphorus | 285mg | 61mg | 32% |
| Vitamin B3 | 6.02mg | 1mg | 31% |
| Starch | 69.88g | 0.34g | 29% |
| Vitamin C | 0mg | 23mg | 26% |
| Vitamin K | 0.8µg | 31.3µg | 25% |
| Carbs | 75.12g | 7.45g | 23% |
| Vitamin B5 | 1.267mg | 0.245mg | 20% |
| Zinc | 2.63mg | 0.58mg | 19% |
| Protein | 10.75g | 1.93g | 18% |
| Vitamin B1 | 0.413mg | 0.2mg | 18% |
| Polyunsaturated fat | 2.618g | 0.027g | 17% |
| Calories | 382kcal | 33kcal | 17% |
| Magnesium | 119mg | 57mg | 15% |
| Vitamin B6 | 0.372mg | 0.215mg | 12% |
| Manganese | 1.002mg | 0.788mg | 9% |
| Calcium | 14mg | 82mg | 7% |
| Fats | 4.25g | 0.19g | 6% |
| Folate | 42µg | 60µg | 5% |
| Vitamin A | 36µg | 4% | |
| Saturated fat | 0.536g | 0.026g | 2% |
| Potassium | 224mg | 299mg | 2% |
| Monounsaturated fat | 0.924g | 0.017g | 2% |
| Choline | 12.3mg | 2% | |
| Fructose | 0g | 0.57g | 1% |
| Fiber | 3.5g | 3.2g | 1% |
| Vitamin E | 0.11mg | 0.27mg | 1% |
| Vitamin B2 | 0.073mg | 0.06mg | 1% |
| Net carbs | 71.62g | 4.25g | N/A |
| Sugar | 1.66g | 1.48g | N/A |
| Sodium | 4mg | 7mg | 0% |
| Trans fat | 0.002g | 0g | N/A |
| Tryptophan | 0.17mg | 0.017mg | 0% |
| Threonine | 0.354mg | 0.065mg | 0% |
| Isoleucine | 0.473mg | 0.069mg | 0% |
| Leucine | 1.537mg | 0.105mg | 0% |
| Lysine | 0.144mg | 0.081mg | 0% |
| Methionine | 0.319mg | 0.021mg | 0% |
| Phenylalanine | 0.675mg | 0.065mg | 0% |
| Valine | 0.584mg | 0.091mg | 0% |
| Histidine | 0.257mg | 0.031mg | 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
Protein:
10.75 g
Fats:
4.25 g
Carbs:
75.12 g
Water:
8.67 g
Other:
1.21 g
Protein:
1.93 g
Fats:
0.19 g
Carbs:
7.45 g
Water:
89.58 g
Other:
0.85 g
| Contains more ProteinProtein | +457% |
| Contains more FatsFats | +2136.8% |
| Contains more CarbsCarbs | +908.3% |
| Contains more OtherOther | +42.4% |
| Contains more WaterWater | +933.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.536 g
Monounsaturated fat:
Mono. Fat
0.924 g
Polyunsaturated fat:
Poly. Fat
2.618 g
Saturated fat:
Sat. Fat
0.026 g
Monounsaturated fat:
Mono. Fat
0.017 g
Polyunsaturated fat:
Poly. Fat
0.027 g
| Contains more Mono. FatMonounsaturated fat | +5335.3% |
| Contains more Poly. FatPolyunsaturated fat | +9596.3% |
| Contains less Sat. FatSaturated fat | -95.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
69.88 g
Sucrose:
0.3 g
Glucose:
1.26 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0.11 g
Galactose:
0 g
Starch:
0.34 g
Sucrose:
0.6 g
Glucose:
0.32 g
Fructose:
0.57 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +20452.9% |
| Contains more GlucoseGlucose | +293.8% |
| Contains more MaltoseMaltose | +∞% |
| Contains more SucroseSucrose | +100% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
