Millet flour vs. Peanut butter — In-Depth Nutrition Comparison
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A recap on differences between millet flour and peanut butter
- Millet flour is higher in selenium, iron, vitamin B1, and copper, yet peanut butter is higher in vitamin E, vitamin B3, manganese, magnesium, and folate.
- Peanut butter covers your daily vitamin E needs 60% more than millet flour.
- Millet flour contains 8 times more selenium than peanut butter. While millet flour contains 32.7µg of selenium, peanut butter contains only 4.1µg.
- The amount of saturated fat in millet flour is lower.
- The glycemic index of peanut butter is lower.
Food varieties used in this article are Millet flour and Peanut butter, smooth style, without salt.
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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 IronIron | +126.4% |
| Contains more CopperCopper | +26.8% |
| Contains less SodiumSodium | -76.5% |
| Contains more SeleniumSelenium | +697.6% |
| Contains more MagnesiumMagnesium | +41.2% |
| Contains more CalciumCalcium | +250% |
| Contains more PotassiumPotassium | +149.1% |
| Contains more PhosphorusPhosphorus | +17.5% |
| Contains more ManganeseManganese | +66.2% |
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 | +175.3% |
| Contains more Vitamin B5Vitamin B5 | +11.4% |
| Contains more Vitamin KVitamin K | +166.7% |
| Contains more Vitamin EVitamin E | +8172.7% |
| Contains more Vitamin B2Vitamin B2 | +163% |
| Contains more Vitamin B3Vitamin B3 | +117.8% |
| Contains more Vitamin B6Vitamin B6 | +18.5% |
| Contains more FolateFolate | +107.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fats | 4.25g | 51.36g | 72% |
| Polyunsaturated fat | 2.618g | 12.535g | 66% |
| Monounsaturated fat | 0.924g | 25.941g | 63% |
| Vitamin E | 0.11mg | 9.1mg | 60% |
| Selenium | 32.7µg | 4.1µg | 52% |
| Vitamin B3 | 6.02mg | 13.112mg | 44% |
| Saturated fat | 0.536g | 10.325g | 44% |
| Manganese | 1.002mg | 1.665mg | 29% |
| Iron | 3.94mg | 1.74mg | 28% |
| Starch | 69.88g | 3.56g | 27% |
| Protein | 10.75g | 22.21g | 23% |
| Vitamin B1 | 0.413mg | 0.15mg | 22% |
| Carbs | 75.12g | 22.31g | 18% |
| Copper | 0.535mg | 0.422mg | 13% |
| Magnesium | 119mg | 168mg | 12% |
| Folate | 42µg | 87µg | 11% |
| Choline | 63mg | 11% | |
| Calories | 382kcal | 598kcal | 11% |
| Potassium | 224mg | 558mg | 10% |
| Vitamin B2 | 0.073mg | 0.192mg | 9% |
| Phosphorus | 285mg | 335mg | 7% |
| Fiber | 3.5g | 5g | 6% |
| Vitamin B6 | 0.372mg | 0.441mg | 5% |
| Calcium | 14mg | 49mg | 4% |
| Vitamin B5 | 1.267mg | 1.137mg | 3% |
| Sodium | 4mg | 17mg | 1% |
| Zinc | 2.63mg | 2.51mg | 1% |
| Net carbs | 71.62g | 17.31g | N/A |
| Sugar | 1.66g | 10.49g | N/A |
| Vitamin K | 0.8µg | 0.3µg | 0% |
| Trans fat | 0.002g | 0.075g | N/A |
| Tryptophan | 0.17mg | 0.231mg | 0% |
| Threonine | 0.354mg | 0.525mg | 0% |
| Isoleucine | 0.473mg | 0.616mg | 0% |
| Leucine | 1.537mg | 1.546mg | 0% |
| Lysine | 0.144mg | 0.681mg | 0% |
| Methionine | 0.319mg | 0.265mg | 0% |
| Phenylalanine | 0.675mg | 1.202mg | 0% |
| Valine | 0.584mg | 0.782mg | 0% |
| Histidine | 0.257mg | 0.557mg | 0% |
| Fructose | 0g | 0.12g | 0% |
| Omega-3 - ALA | 0.044g | 0.027g | N/A |
| Omega-3 - Eicosatrienoic acid | 0g | 0.01g | N/A |
| Omega-6 - Gamma-linoleic acid | 0g | 0.001g | N/A |
| Omega-6 - Eicosadienoic acid | 0.002g | 0.008g | N/A |
| Omega-6 - Linoleic acid | 2.549g | 12.215g | 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:
22.21 g
Fats:
51.36 g
Carbs:
22.31 g
Water:
1.23 g
Other:
2.89 g
| Contains more CarbsCarbs | +236.7% |
| Contains more WaterWater | +604.9% |
| Contains more ProteinProtein | +106.6% |
| Contains more FatsFats | +1108.5% |
| Contains more OtherOther | +138.8% |
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
10.325 g
Monounsaturated fat:
Mono. Fat
25.941 g
Polyunsaturated fat:
Poly. Fat
12.535 g
| Contains less Sat. FatSaturated fat | -94.8% |
| Contains more Mono. FatMonounsaturated fat | +2707.5% |
| Contains more Poly. FatPolyunsaturated fat | +378.8% |
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:
3.56 g
Sucrose:
10.25 g
Glucose:
0.13 g
Fructose:
0.12 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +1862.9% |
| Contains more GlucoseGlucose | +869.2% |
| Contains more MaltoseMaltose | +∞% |
| Contains more SucroseSucrose | +3316.7% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
