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Millet flour vs. Potato — In-Depth Nutrition Comparison

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How are Millet flour and Potato different?

  • Millet flour is higher in Selenium, Copper, Iron, Manganese, Phosphorus, Vitamin B3, Vitamin B1, Magnesium, and Zinc, however, Potato is richer in Vitamin C.
  • Daily need coverage for Selenium from Millet flour is 59% higher.
  • Millet flour contains 9 times more Zinc than Potato. While Millet flour contains 2.63mg of Zinc, Potato contains only 0.3mg.

Millet flour and Potatoes, flesh and skin, raw are the varieties used in this article.

Infographic

Millet flour vs Potato 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%
Potato
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
Contains more MagnesiumMagnesium +417.4%
Contains more CalciumCalcium +16.7%
Contains more IronIron +386.4%
Contains more CopperCopper +386.4%
Contains more ZincZinc +776.7%
Contains more PhosphorusPhosphorus +400%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +401%
Contains more SeleniumSelenium +8075%
Contains more PotassiumPotassium +89.7%

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%
Potato
4
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 66% 0.12% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
Contains more Vitamin EVitamin E +1000%
Contains more Vitamin B1Vitamin B1 +409.9%
Contains more Vitamin B2Vitamin B2 +128.1%
Contains more Vitamin B3Vitamin B3 +467.4%
Contains more Vitamin B5Vitamin B5 +329.5%
Contains more Vitamin B6Vitamin B6 +24.8%
Contains more FolateFolate +180%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +150%
~equal in Vitamin D ~0µg
~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
Potato
1
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Contains more ProteinProtein +424.4%
Contains more FatsFats +4622.2%
Contains more CarbsCarbs +329.5%
Contains more WaterWater +814.1%
~equal in Other ~1.12g

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
Potato
1
36% 3% 61%
Saturated Fat: Sat. Fat 0.025 g
Monounsaturated Fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated Fat +46100%
Contains more Poly. FatPolyunsaturated fat +6133.3%
Contains less Sat. FatSaturated Fat -95.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
98% 2%
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
Potato
1
95% 2%
Starch: 15.29 g
Sucrose: 0.17 g
Glucose: 0.31 g
Fructose: 0.26 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +357%
Contains more SucroseSucrose +76.5%
Contains more GlucoseGlucose +306.5%
Contains more MaltoseMaltose +∞%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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 Potato
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Millet flour Potato Opinion
Calories 382kcal 77kcal Millet flour
Protein 10.75g 2.05g Millet flour
Fats 4.25g 0.09g Millet flour
Vitamin C 0mg 19.7mg Potato
Net carbs 71.62g 15.39g Millet flour
Carbs 75.12g 17.49g Millet flour
Magnesium 119mg 23mg Millet flour
Calcium 14mg 12mg Millet flour
Potassium 224mg 425mg Potato
Iron 3.94mg 0.81mg Millet flour
Sugar 1.66g 0.82g Potato
Fiber 3.5g 2.1g Millet flour
Copper 0.535mg 0.11mg Millet flour
Zinc 2.63mg 0.3mg Millet flour
Starch 69.88g 15.29g Millet flour
Phosphorus 285mg 57mg Millet flour
Sodium 4mg 6mg Millet flour
Vitamin A 2IU Potato
Vitamin E 0.11mg 0.01mg Millet flour
Manganese 1.002mg 0.2mg Millet flour
Selenium 32.7µg 0.4µg Millet flour
Vitamin B1 0.413mg 0.081mg Millet flour
Vitamin B2 0.073mg 0.032mg Millet flour
Vitamin B3 6.02mg 1.061mg Millet flour
Vitamin B5 1.267mg 0.295mg Millet flour
Vitamin B6 0.372mg 0.298mg Millet flour
Vitamin K 0.8µg 2µg Potato
Folate 42µg 15µg Millet flour
Trans Fat 0.002g 0g Potato
Choline 12.1mg Potato
Saturated Fat 0.536g 0.025g Potato
Monounsaturated Fat 0.924g 0.002g Millet flour
Polyunsaturated fat 2.618g 0.042g Millet flour
Tryptophan 0.17mg 0.021mg Millet flour
Threonine 0.354mg 0.067mg Millet flour
Isoleucine 0.473mg 0.066mg Millet flour
Leucine 1.537mg 0.098mg Millet flour
Lysine 0.144mg 0.107mg Millet flour
Methionine 0.319mg 0.032mg Millet flour
Phenylalanine 0.675mg 0.081mg Millet flour
Valine 0.584mg 0.103mg Millet flour
Histidine 0.257mg 0.035mg Millet flour
Fructose 0g 0.26g Potato
Omega-3 - ALA 0.044g Millet flour
Omega-6 - Eicosadienoic acid 0.002g Millet flour
Omega-6 - Linoleic acid 2.549g Millet flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet flour Potato
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
17%
Potato
Minerals Daily Need Coverage Score
94%
Millet flour
19%
Potato

Comparison summary

Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 0.84g)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.511g)
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 - 2mg)
Which food is lower in glycemic index?
Millet flour
Millet flour is lower in glycemic index (difference - 16)
Which food is cheaper?
Millet flour
Millet flour is cheaper (difference - $0.2)
Which food is richer in minerals?
Millet flour
Millet flour is relatively richer in minerals
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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.