Millet flour vs. Peruvian groundcherry — In-Depth Nutrition Comparison
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A recap on differences between millet flour and Peruvian groundcherry
- Millet flour is higher in iron, phosphorus, vitamin B1, and vitamin B3, yet Peruvian groundcherry is higher in vitamin C.
- Millet flour covers your daily iron needs 37% more than Peruvian groundcherry.
- Millet flour contains 7 times more phosphorus than Peruvian groundcherry. While millet flour contains 285mg of phosphorus, Peruvian groundcherry contains only 40mg.
- The glycemic index of Peruvian groundcherry is lower.
Food varieties used in this article are Millet flour and Groundcherries, (cape-gooseberries or poha), 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 | +∞% |
| Contains more CalciumCalcium | +55.6% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +294% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +612.5% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +275.5% |
| Contains more Vitamin B2Vitamin B2 | +82.5% |
| Contains more Vitamin B3Vitamin B3 | +115% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.535mg | 59% | |
| Selenium | 32.7µg | 59% | |
| Manganese | 1.002mg | 44% | |
| Iron | 3.94mg | 1mg | 37% |
| Phosphorus | 285mg | 40mg | 35% |
| Vitamin B6 | 0.372mg | 29% | |
| Starch | 69.88g | 29% | |
| Magnesium | 119mg | 28% | |
| Vitamin B1 | 0.413mg | 0.11mg | 25% |
| Vitamin B5 | 1.267mg | 25% | |
| Zinc | 2.63mg | 24% | |
| Carbs | 75.12g | 11.2g | 21% |
| Vitamin B3 | 6.02mg | 2.8mg | 20% |
| Protein | 10.75g | 1.9g | 18% |
| Polyunsaturated fat | 2.618g | 17% | |
| Calories | 382kcal | 53kcal | 16% |
| Fiber | 3.5g | 14% | |
| Vitamin C | 0mg | 11mg | 12% |
| Folate | 42µg | 11% | |
| Potassium | 224mg | 7% | |
| Fats | 4.25g | 0.7g | 5% |
| Vitamin A | 36µg | 4% | |
| Vitamin B2 | 0.073mg | 0.04mg | 3% |
| Saturated fat | 0.536g | 2% | |
| Monounsaturated fat | 0.924g | 2% | |
| Vitamin E | 0.11mg | 1% | |
| Vitamin K | 0.8µg | 1% | |
| Calcium | 14mg | 9mg | 1% |
| Net carbs | 71.62g | 11.2g | N/A |
| Sugar | 1.66g | N/A | |
| Sodium | 4mg | 0% | |
| Trans fat | 0.002g | 0g | N/A |
| Tryptophan | 0.17mg | 0% | |
| Threonine | 0.354mg | 0% | |
| Isoleucine | 0.473mg | 0% | |
| Leucine | 1.537mg | 0% | |
| Lysine | 0.144mg | 0% | |
| Methionine | 0.319mg | 0% | |
| Phenylalanine | 0.675mg | 0% | |
| Valine | 0.584mg | 0% | |
| Histidine | 0.257mg | 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:
1.9 g
Fats:
0.7 g
Carbs:
11.2 g
Water:
85.4 g
Other:
0.8 g
| Contains more ProteinProtein | +465.8% |
| Contains more FatsFats | +507.1% |
| Contains more CarbsCarbs | +570.7% |
| Contains more OtherOther | +51.3% |
| Contains more WaterWater | +885% |
