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Millet flour vs. Saltine cracker (includes oyster, soda, soup) — In-Depth Nutrition Comparison

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A recap on differences between millet flour and saltine cracker (includes oyster, soda, soup)

  • Millet flour is higher in copper, selenium, phosphorus, magnesium, and vitamin B6, yet saltine cracker (includes oyster, soda, soup) is higher in vitamin B2, vitamin B1, folate, and vitamin K.
  • Millet flour covers your daily copper needs 44% more than saltine cracker (includes oyster, soda, soup).
  • Millet flour contains 5 times more magnesium than saltine cracker (includes oyster, soda, soup). While millet flour contains 119mg of magnesium, saltine cracker (includes oyster, soda, soup) contains only 23mg.
  • The amount of sodium in millet flour is lower.

Food varieties used in this article are Millet flour and Crackers, saltines (includes oyster, soda, soup).

Infographic

Millet flour vs Saltine cracker (includes oyster, soda, soup) 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 16% 5.7% 13% 209% 46% 19% 44% 123% 89% 56%
Contains more MagnesiumMagnesium +417.4%
Contains more PotassiumPotassium +47.4%
Contains more CopperCopper +284.9%
Contains more ZincZinc +281.2%
Contains more PhosphorusPhosphorus +179.4%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +46.1%
Contains more SeleniumSelenium +217.5%
Contains more CalciumCalcium +35.7%
Contains more IronIron +41.4%

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% 0.33% 23% 0% 176% 112% 121% 32% 20% 11% 64% 101% 9.1%
Contains more Vitamin B5Vitamin B5 +136.4%
Contains more Vitamin B6Vitamin B6 +332.6%
Contains more Vitamin EVitamin E +945.5%
Contains more Vitamin B1Vitamin B1 +70%
Contains more Vitamin B2Vitamin B2 +567.1%
Contains more Vitamin KVitamin K +3075%
Contains more FolateFolate +219%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~6.442mg

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
9% 9% 74% 5% 3%
Protein: 9.46 g
Fats: 8.64 g
Carbs: 74.05 g
Water: 5.05 g
Other: 2.8 g
Contains more ProteinProtein +13.6%
Contains more WaterWater +71.7%
Contains more FatsFats +103.3%
Contains more OtherOther +131.4%
~equal in Carbs ~74.05g

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
20% 23% 57%
Saturated fat: Sat. Fat 1.653 g
Monounsaturated fat: Mono. Fat 1.986 g
Polyunsaturated fat: Poly. Fat 4.835 g
Contains less Sat. FatSaturated fat -67.6%
Contains more Mono. FatMonounsaturated fat +114.9%
Contains more Poly. FatPolyunsaturated fat +84.7%

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
98%
Starch: 67.83 g
Sucrose: 0 g
Glucose: 0.12 g
Fructose: 0.19 g
Lactose: 0 g
Maltose: 0.98 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +950%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +790.9%
~equal in Starch ~67.83g
~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 Saltine cracker (includes oyster, soda, soup)
Lower in Sugar ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Millet flour Saltine cracker (includes oyster, soda, soup) DV% diff.
Copper 0.535mg 0.139mg 44%
Selenium 32.7µg 10.3µg 41%
Sodium 4mg 941mg 41%
Vitamin B2 0.073mg 0.487mg 32%
Phosphorus 285mg 102mg 26%
Vitamin B1 0.413mg 0.702mg 24%
Magnesium 119mg 23mg 23%
Folate 42µg 134µg 23%
Vitamin B6 0.372mg 0.086mg 22%
Vitamin K 0.8µg 25.4µg 21%
Iron 3.94mg 5.57mg 20%
Zinc 2.63mg 0.69mg 18%
Polyunsaturated fat 2.618g 4.835g 15%
Vitamin B5 1.267mg 0.536mg 15%
Manganese 1.002mg 0.686mg 14%
Vitamin E 0.11mg 1.15mg 7%
Fats 4.25g 8.64g 7%
Saturated fat 0.536g 1.653g 5%
Vitamin B12 0.09µg 4%
Protein 10.75g 9.46g 3%
Fiber 3.5g 2.8g 3%
Choline 16.7mg 3%
Monounsaturated fat 0.924g 1.986g 3%
Vitamin B3 6.02mg 6.442mg 3%
Calories 382kcal 418kcal 2%
Potassium 224mg 152mg 2%
Starch 69.88g 67.83g 1%
Calcium 14mg 19mg 1%
Carbs 75.12g 74.05g 0%
Net carbs 71.62g 71.25g N/A
Sugar 1.66g 1.29g N/A
Vitamin A 1µg 0%
Trans fat 0.002g 0.167g N/A
Tryptophan 0.17mg 0.116mg 0%
Threonine 0.354mg 0.268mg 0%
Isoleucine 0.473mg 0.333mg 0%
Leucine 1.537mg 0.652mg 0%
Lysine 0.144mg 0.172mg 0%
Methionine 0.319mg 0.147mg 0%
Phenylalanine 0.675mg 0.45mg 0%
Valine 0.584mg 0.399mg 0%
Histidine 0.257mg 0.197mg 0%
Fructose 0g 0.19g 0%
Omega-3 - ALA 0.044g 0.535g N/A
Omega-3 - Eicosatrienoic acid 0g 0.001g N/A
Omega-6 - Gamma-linoleic acid 0g 0.018g N/A
Omega-6 - Eicosadienoic acid 0.002g 0.003g N/A
Omega-6 - Linoleic acid 2.549g 4.25g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet flour Saltine cracker (includes oyster, soda, soup)
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
51%
Saltine cracker (includes oyster, soda, soup)
Minerals Daily Need Coverage Score
94%
Millet flour
62%
Saltine cracker (includes oyster, soda, soup)

Comparison summary

Which food is lower in Sugar?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is lower in Sugar (difference - 0.37g)
Which food is richer in vitamins?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is relatively richer in vitamins
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 - 937mg)
Which food is lower in Saturated fat?
Millet flour
Millet flour is lower in Saturated fat (difference - 1.117g)
Which food is lower in glycemic index?
Millet flour
Millet flour is lower in glycemic index (difference - 4)
Which food is cheaper?
Millet flour
Millet flour is cheaper (difference - $2.4)
Which food is richer in minerals?
Millet flour
Millet flour is relatively richer in minerals

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. Saltine cracker (includes oyster, soda, soup) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172746/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.