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  6. Millet flour vs. Porridge

Millet flour vs. Porridge — In-Depth Nutrition Comparison

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Significant differences between millet flour and porridge

  • The amount of copper, selenium, manganese, phosphorus, vitamin B3, vitamin B1, vitamin B6, magnesium, vitamin B5, and zinc in millet flour is higher than in porridge.
  • Millet flour covers your daily copper needs 55% more than porridge.

Specific food types used in this comparison are Millet flour and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

Infographic

Millet flour vs Porridge infographic
Infographic link

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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
Contains more MagnesiumMagnesium +2280%
Contains more PotassiumPotassium +1300%
Contains more CopperCopper +1237.5%
Contains more ZincZinc +1923.1%
Contains more PhosphorusPhosphorus +1800%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1067.9%
Contains more CalciumCalcium +521.4%
~equal in Iron ~3.74mg

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%
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% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 0%
Contains more Vitamin EVitamin E +450%
Contains more Vitamin B1Vitamin B1 +650.9%
Contains more Vitamin B2Vitamin B2 +192%
Contains more Vitamin B3Vitamin B3 +1057.7%
Contains more Vitamin B5Vitamin B5 +1684.5%
Contains more Vitamin B6Vitamin B6 +2761.5%
Contains more Vitamin KVitamin K +700%
Contains more FolateFolate +250%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Millet flour Porridge DV% diff.
Copper 0.535mg 0.04mg 55%
Selenium 32.7µg 2.8µg 54%
Manganese 1.002mg 0mg 44%
Phosphorus 285mg 15mg 39%
Vitamin B3 6.02mg 0.52mg 34%
Vitamin B1 0.413mg 0.055mg 30%
Starch 69.88g 29%
Vitamin B6 0.372mg 0.013mg 28%
Magnesium 119mg 5mg 27%
Vitamin B5 1.267mg 0.071mg 24%
Zinc 2.63mg 0.13mg 23%
Carbs 75.12g 10.52g 22%
Protein 10.75g 1.44g 19%
Polyunsaturated fat 2.618g 0.114g 17%
Calories 382kcal 50kcal 17%
Fiber 3.5g 0.5g 12%
Folate 42µg 12µg 8%
Calcium 14mg 87mg 7%
Potassium 224mg 16mg 6%
Fats 4.25g 0.21g 6%
Vitamin B2 0.073mg 0.025mg 4%
Iron 3.94mg 3.74mg 3%
Monounsaturated fat 0.924g 0.028g 2%
Saturated fat 0.536g 0.033g 2%
Vitamin E 0.11mg 0.02mg 1%
Vitamin K 0.8µg 0.1µg 1%
Net carbs 71.62g 10.02g N/A
Sugar 1.66g 0.03g N/A
Sodium 4mg 6mg 0%
Trans fat 0.002g N/A
Tryptophan 0.17mg 0.02mg 0%
Threonine 0.354mg 0.045mg 0%
Isoleucine 0.473mg 0.063mg 0%
Leucine 1.537mg 0.11mg 0%
Lysine 0.144mg 0.037mg 0%
Methionine 0.319mg 0.027mg 0%
Phenylalanine 0.675mg 0.078mg 0%
Valine 0.584mg 0.07mg 0%
Histidine 0.257mg 0.033mg 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
11% 4% 75% 9%
Protein: 10.75 g
Fats: 4.25 g
Carbs: 75.12 g
Water: 8.67 g
Other: 1.21 g
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more ProteinProtein +646.5%
Contains more FatsFats +1923.8%
Contains more CarbsCarbs +614.1%
Contains more OtherOther +450%
Contains more WaterWater +910.5%

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
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
Contains more Mono. FatMonounsaturated fat +3200%
Contains more Poly. FatPolyunsaturated fat +2196.5%
Contains less Sat. FatSaturated fat -93.8%

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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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.