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Millet flour vs. Peanut — In-Depth Nutrition Comparison

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The main differences between millet flour and peanuts

  • Millet flour is richer in selenium, yet peanuts are richer in copper, vitamin E, folate, manganese, vitamin B3, fiber, vitamin B1, and potassium.
  • Daily need coverage for copper for peanuts is 68% higher.
  • Millet flour contains 5 times more selenium than peanuts. Millet flour contains 32.7µg of selenium, while peanuts contain 7.2µg.
  • Millet flour contains less saturated fat.
  • Peanuts have a lower glycemic index than millet flour.

Food types used in this article are Millet flour and Peanuts, all types, raw.

Infographic

Millet flour vs Peanut 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%
Peanut
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 120% 28% 62% 172% 381% 89% 161% 2.3% 252% 39%
Contains less SodiumSodium -77.8%
Contains more SeleniumSelenium +354.2%
Contains more MagnesiumMagnesium +41.2%
Contains more CalciumCalcium +557.1%
Contains more PotassiumPotassium +214.7%
Contains more IronIron +16.2%
Contains more CopperCopper +113.8%
Contains more ZincZinc +24.3%
Contains more PhosphorusPhosphorus +31.9%
Contains more ManganeseManganese +93%

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%
Peanut
7
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% 167% 0% 160% 31% 226% 106% 80% 0% 0% 180% 29%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +7472.7%
Contains more Vitamin B1Vitamin B1 +55%
Contains more Vitamin B2Vitamin B2 +84.9%
Contains more Vitamin B3Vitamin B3 +100.4%
Contains more Vitamin B5Vitamin B5 +39.5%
Contains more FolateFolate +471.4%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.348mg
~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
Peanut
3
26% 49% 16% 7% 2%
Protein: 25.8 g
Fats: 49.24 g
Carbs: 16.13 g
Water: 6.5 g
Other: 2.33 g
Contains more CarbsCarbs +365.7%
Contains more WaterWater +33.4%
Contains more ProteinProtein +140%
Contains more FatsFats +1058.6%
Contains more OtherOther +92.6%

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
Peanut
2
14% 53% 34%
Saturated fat: Sat. Fat 6.279 g
Monounsaturated fat: Mono. Fat 24.426 g
Polyunsaturated fat: Poly. Fat 15.558 g
Contains less Sat. FatSaturated fat -91.5%
Contains more Mono. FatMonounsaturated fat +2543.5%
Contains more Poly. FatPolyunsaturated fat +494.3%

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

All nutrients comparison - raw data values

Nutrient Millet flour Peanut DV% diff.
Polyunsaturated fat 2.618g 15.558g 86%
Fats 4.25g 49.24g 69%
Copper 0.535mg 1.144mg 68%
Monounsaturated fat 0.924g 24.426g 59%
Vitamin E 0.11mg 8.33mg 55%
Folate 42µg 240µg 50%
Selenium 32.7µg 7.2µg 46%
Manganese 1.002mg 1.934mg 41%
Vitamin B3 6.02mg 12.066mg 38%
Protein 10.75g 25.8g 30%
Starch 69.88g 29%
Saturated fat 0.536g 6.279g 26%
Fiber 3.5g 8.5g 20%
Carbs 75.12g 16.13g 20%
Vitamin B1 0.413mg 0.64mg 19%
Potassium 224mg 705mg 14%
Phosphorus 285mg 376mg 13%
Magnesium 119mg 168mg 12%
Choline 52.5mg 10%
Vitamin B5 1.267mg 1.767mg 10%
Calories 382kcal 567kcal 9%
Calcium 14mg 92mg 8%
Iron 3.94mg 4.58mg 8%
Zinc 2.63mg 3.27mg 6%
Vitamin B2 0.073mg 0.135mg 5%
Vitamin B6 0.372mg 0.348mg 2%
Sodium 4mg 18mg 1%
Vitamin K 0.8µg 0µg 1%
Net carbs 71.62g 7.63g N/A
Sugar 1.66g 4.72g N/A
Trans fat 0.002g 0g N/A
Tryptophan 0.17mg 0.25mg 0%
Threonine 0.354mg 0.883mg 0%
Isoleucine 0.473mg 0.907mg 0%
Leucine 1.537mg 1.672mg 0%
Lysine 0.144mg 0.926mg 0%
Methionine 0.319mg 0.317mg 0%
Phenylalanine 0.675mg 1.377mg 0%
Valine 0.584mg 1.082mg 0%
Histidine 0.257mg 0.652mg 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 Peanut
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
75%
Peanut
Minerals Daily Need Coverage Score
94%
Millet flour
131%
Peanut

Comparison summary

Which food is richer in minerals?
Peanut
Peanut is relatively richer in minerals
Which food is lower in glycemic index?
Peanut
Peanut is lower in glycemic index (difference - 57)
Which food is richer in vitamins?
Peanut
Peanut is relatively richer in vitamins
Which food is lower in Cholesterol?
Millet flour
Millet flour is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Millet flour
Millet flour is lower in Sugar (difference - 3.06g)
Which food contains less Sodium?
Millet flour
Millet flour contains less Sodium (difference - 14mg)
Which food is lower in Saturated fat?
Millet flour
Millet flour is lower in Saturated fat (difference - 5.743g)
Which food is cheaper?
Millet flour
Millet flour is cheaper (difference - $2.8)

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. Peanut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/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.