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Millet flour vs. Pastry — In-Depth Nutrition Comparison

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The main differences between millet flour and pastry

  • Millet flour is richer in copper, phosphorus, vitamin B6, vitamin B5, magnesium, manganese, zinc, and iron, yet pastry is richer in vitamin B2.
  • Daily need coverage for copper for millet flour is 47% higher.
  • Millet flour contains less saturated fat.
  • Pastry has a lower glycemic index than millet flour.

Food types used in this article are Millet flour and Puff pastry, frozen, ready-to-bake.

Infographic

Millet flour vs Pastry 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%
Pastry
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3% 5.4% 96% 38% 14% 26% 32% 64% 132%
Contains more MagnesiumMagnesium +643.8%
Contains more CalciumCalcium +40%
Contains more PotassiumPotassium +267.2%
Contains more IronIron +53.9%
Contains more CopperCopper +369.3%
Contains more ZincZinc +396.2%
Contains more PhosphorusPhosphorus +375%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +105.3%
Contains more SeleniumSelenium +35.1%

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%
Pastry
5
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% 11% 0% 100% 65% 78% 0% 4.8% 0% 40% 59% 3.5%
Contains more Vitamin B3Vitamin B3 +44.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +1671.4%
Contains more Vitamin EVitamin E +390.9%
Contains more Vitamin B2Vitamin B2 +287.7%
Contains more Vitamin KVitamin K +1912.5%
Contains more FolateFolate +85.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.398mg
~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
Pastry
1
7% 38% 45% 9%
Protein: 7.3 g
Fats: 38.1 g
Carbs: 45.1 g
Water: 8.5 g
Other: 1 g
Contains more ProteinProtein +47.3%
Contains more CarbsCarbs +66.6%
Contains more OtherOther +21%
Contains more FatsFats +796.5%
~equal in Water ~8.5g

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
Pastry
2
27% 60% 14%
Saturated fat: Sat. Fat 9.643 g
Monounsaturated fat: Mono. Fat 21.597 g
Polyunsaturated fat: Poly. Fat 4.894 g
Contains less Sat. FatSaturated fat -94.4%
Contains more Mono. FatMonounsaturated fat +2237.3%
Contains more Poly. FatPolyunsaturated fat +86.9%

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

All nutrients comparison - raw data values

Nutrient Millet flour Pastry DV% diff.
Monounsaturated fat 0.924g 21.597g 52%
Fats 4.25g 38.1g 52%
Copper 0.535mg 0.114mg 47%
Saturated fat 0.536g 9.643g 41%
Phosphorus 285mg 60mg 32%
Starch 69.88g 29%
Vitamin B6 0.372mg 0.021mg 27%
Vitamin B5 1.267mg 0mg 25%
Magnesium 119mg 16mg 25%
Manganese 1.002mg 0.488mg 22%
Zinc 2.63mg 0.53mg 19%
Iron 3.94mg 2.56mg 17%
Vitamin B2 0.073mg 0.283mg 16%
Polyunsaturated fat 2.618g 4.894g 15%
Selenium 32.7µg 24.2µg 15%
Vitamin K 0.8µg 16.1µg 13%
Vitamin B3 6.02mg 4.168mg 12%
Sodium 4mg 249mg 11%
Carbs 75.12g 45.1g 10%
Folate 42µg 78µg 9%
Calories 382kcal 551kcal 8%
Fiber 3.5g 1.5g 8%
Protein 10.75g 7.3g 7%
Potassium 224mg 61mg 5%
Vitamin E 0.11mg 0.54mg 3%
Vitamin B1 0.413mg 0.398mg 1%
Choline 6.4mg 1%
Net carbs 71.62g 43.6g N/A
Calcium 14mg 10mg 0%
Sugar 1.66g 0.74g N/A
Trans fat 0.002g N/A
Tryptophan 0.17mg 0.085mg 0%
Threonine 0.354mg 0.196mg 0%
Isoleucine 0.473mg 0.272mg 0%
Leucine 1.537mg 0.508mg 0%
Lysine 0.144mg 0.142mg 0%
Methionine 0.319mg 0.129mg 0%
Phenylalanine 0.675mg 0.362mg 0%
Valine 0.584mg 0.308mg 0%
Histidine 0.257mg 0.156mg 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 Pastry
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
28%
Pastry
Minerals Daily Need Coverage Score
94%
Millet flour
42%
Pastry

Comparison summary

Which food is lower in Sugar?
Pastry
Pastry is lower in Sugar (difference - 0.92g)
Which food is lower in glycemic index?
Pastry
Pastry is lower in glycemic index (difference - 11)
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 - 245mg)
Which food is lower in Saturated fat?
Millet flour
Millet flour is lower in Saturated fat (difference - 9.107g)
Which food is richer in minerals?
Millet flour
Millet flour is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172790/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.