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Millet flour vs. Fish sandwich — In-Depth Nutrition Comparison

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Important differences between millet flour and fish sandwiches

  • Fish sandwiches have less copper, manganese, iron, selenium, vitamin B3, phosphorus, vitamin B6, magnesium, and zinc.
  • Millet flour's daily need coverage for copper is 51% more.
  • Millet flour has 5 times more zinc than fish sandwiches. Millet flour has 2.63mg of zinc, while fish sandwiches have 0.49mg.
  • Millet flour is lower in sodium.
  • Millet flour has a higher glycemic index than fish sandwiches.

The food varieties used in the comparison are Millet flour and Fast foods, fish sandwich, with tartar sauce.

Infographic

Millet flour vs Fish sandwich 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 11% 18% 56% 25% 13% 50% 79% 34% 98%
Contains more MagnesiumMagnesium +376%
Contains more IronIron +162.7%
Contains more CopperCopper +613.3%
Contains more ZincZinc +436.7%
Contains more PhosphorusPhosphorus +145.7%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +279.5%
Contains more SeleniumSelenium +81.7%
Contains more CalciumCalcium +164.3%
~equal in Potassium ~206mg

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 6% 2% 11% 3% 53% 32% 40% 22% 16% 85% 34% 35% 16%
Contains more Vitamin B1Vitamin B1 +96.7%
Contains more Vitamin B3Vitamin B3 +180%
Contains more Vitamin B5Vitamin B5 +242.4%
Contains more Vitamin B6Vitamin B6 +431.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B2Vitamin B2 +91.8%
Contains more Vitamin KVitamin K +1600%
~equal in Folate ~46µg

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
10% 12% 27% 48% 2%
Protein: 10.29 g
Fats: 12.45 g
Carbs: 26.69 g
Water: 48.44 g
Other: 2.13 g
Contains more CarbsCarbs +181.5%
Contains more FatsFats +192.9%
Contains more WaterWater +458.7%
Contains more OtherOther +76%
~equal in Protein ~10.29g

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
18% 24% 58%
Saturated fat: Sat. Fat 1.949 g
Monounsaturated fat: Mono. Fat 2.595 g
Polyunsaturated fat: Poly. Fat 6.257 g
Contains less Sat. FatSaturated fat -72.5%
Contains more Mono. FatMonounsaturated fat +180.8%
Contains more Poly. FatPolyunsaturated fat +139%

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
34% 42% 25%
Starch: 0 g
Sucrose: 0 g
Glucose: 1.2 g
Fructose: 1.47 g
Lactose: 0 g
Maltose: 0.87 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +690.9%
~equal in Glucose ~1.2g
~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 Fish sandwich
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Millet flour Fish sandwich DV% diff.
Copper 0.535mg 0.075mg 51%
Manganese 1.002mg 0.264mg 32%
Iron 3.94mg 1.5mg 31%
Starch 69.88g 29%
Vitamin B12 0.68µg 28%
Selenium 32.7µg 18µg 27%
Sodium 4mg 602mg 26%
Polyunsaturated fat 2.618g 6.257g 24%
Phosphorus 285mg 116mg 24%
Vitamin B3 6.02mg 2.15mg 24%
Vitamin B6 0.372mg 0.07mg 23%
Magnesium 119mg 25mg 22%
Zinc 2.63mg 0.49mg 19%
Vitamin B5 1.267mg 0.37mg 18%
Vitamin B1 0.413mg 0.21mg 17%
Carbs 75.12g 26.69g 16%
Fats 4.25g 12.45g 13%
Cholesterol 35mg 12%
Vitamin K 0.8µg 13.6µg 11%
Fiber 3.5g 1g 10%
Saturated fat 0.536g 1.949g 6%
Calories 382kcal 257kcal 6%
Vitamin B2 0.073mg 0.14mg 5%
Choline 28.9mg 5%
Monounsaturated fat 0.924g 2.595g 4%
Vitamin E 0.11mg 0.55mg 3%
Calcium 14mg 37mg 2%
Vitamin C 0mg 1.8mg 2%
Fructose 0g 1.47g 2%
Vitamin D 0.2µg 1%
Vitamin D 9IU 1%
Protein 10.75g 10.29g 1%
Potassium 224mg 206mg 1%
Vitamin A 6µg 1%
Folate 42µg 46µg 1%
Net carbs 71.62g 25.69g N/A
Sugar 1.66g 3.53g N/A
Trans fat 0.002g 0.08g 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 - EPA 0g 0.029g N/A
Omega-3 - DHA 0g 0.064g N/A
Omega-3 - ALA 0.044g 0.489g N/A
Omega-3 - DPA 0g 0.003g N/A
Omega-3 - Eicosatrienoic acid 0g 0.001g N/A
Omega-6 - Gamma-linoleic acid 0g 0.023g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0g 0.002g N/A
Omega-6 - Eicosadienoic acid 0.002g 0.005g N/A
Omega-6 - Linoleic acid 2.549g 5.561g N/A

Which food is preferable for your diet?

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

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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
27%
Fish sandwich
Minerals Daily Need Coverage Score
94%
Millet flour
40%
Fish sandwich

Comparison summary

Which food is lower in Cholesterol?
Millet flour
Millet flour is lower in Cholesterol (difference - 35mg)
Which food is lower in Sugar?
Millet flour
Millet flour is lower in Sugar (difference - 1.87g)
Which food contains less Sodium?
Millet flour
Millet flour contains less Sodium (difference - 598mg)
Which food is lower in Saturated fat?
Millet flour
Millet flour is lower in Saturated fat (difference - 1.413g)
Which food is richer in minerals?
Millet flour
Millet flour is relatively richer in minerals
Which food is lower in glycemic index?
Fish sandwich
Fish sandwich is lower in glycemic index (difference - 14)
Which food is richer in vitamins?
Fish sandwich
Fish sandwich is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Fish sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170296/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.