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  6. Millet flour vs. Sauerkraut

Millet flour vs. Sauerkraut — In-Depth Nutrition Comparison

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What are the main differences between Millet flour and Sauerkraut?

  • Millet flour has more Selenium, Copper, Phosphorus, Manganese, Vitamin B3, Vitamin B1, Iron, Magnesium, and Vitamin B5 than Sauerkraut.
  • Millet flour's daily need coverage for Selenium is 58% higher.
  • Sauerkraut has 42 times less Vitamin B3 than Millet flour. Millet flour has 6.02mg of Vitamin B3, while Sauerkraut has 0.143mg.
  • Millet flour is lower in Sodium.

We used Millet flour and Sauerkraut, canned, solids and liquids types in this comparison.

Infographic

Millet flour vs Sauerkraut 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.
Millet flour
Millet flour
9
:
1
Sauerkraut
Sauerkraut
Contains more Iron +168%
Contains more Magnesium +815.4%
Contains more Phosphorus +1325%
Contains more Potassium +31.8%
Contains less Sodium -99.4%
Contains more Zinc +1284.2%
Contains more Copper +457.3%
Contains more Manganese +563.6%
Contains more Selenium +5350%
Contains more Calcium +114.3%
Millet flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 148% 85% 123% 20% 1% 72% 179% 131% 179%
Sauerkraut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Contains more Iron +168%
Contains more Magnesium +815.4%
Contains more Phosphorus +1325%
Contains more Potassium +31.8%
Contains less Sodium -99.4%
Contains more Zinc +1284.2%
Contains more Copper +457.3%
Contains more Manganese +563.6%
Contains more Selenium +5350%
Contains more Calcium +114.3%

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.
Millet flour
Millet flour
6
:
6
Sauerkraut
Sauerkraut
Contains more Vitamin B1 +1866.7%
Contains more Vitamin B2 +231.8%
Contains more Vitamin B3 +4109.8%
Contains more Vitamin B5 +1262.4%
Contains more Vitamin B6 +186.2%
Contains more Folate +75%
Contains more Vitamin E +27.3%
Contains more Vitamin C +∞%
Contains more Vitamin K +1525%
Millet flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 104% 17% 113% 77% 86% 32% 0% 2%
Sauerkraut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 3% 0% 49% 6% 6% 3% 6% 30% 18% 0% 33%
Contains more Vitamin B1 +1866.7%
Contains more Vitamin B2 +231.8%
Contains more Vitamin B3 +4109.8%
Contains more Vitamin B5 +1262.4%
Contains more Vitamin B6 +186.2%
Contains more Folate +75%
Contains more Vitamin E +27.3%
Contains more Vitamin C +∞%
Contains more Vitamin K +1525%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Millet flour
Millet flour
3
:
2
Sauerkraut
Sauerkraut
Contains more Protein +1081.3%
Contains more Fats +2935.7%
Contains more Carbs +1655.1%
Contains more Water +967.1%
Contains more Other +77.7%
Millet flour
11% 4% 75% 9%
Protein: 10.75 g
Fats: 4.25 g
Carbs: 75.12 g
Water: 8.67 g
Other: 1.21 g
Sauerkraut
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Contains more Protein +1081.3%
Contains more Fats +2935.7%
Contains more Carbs +1655.1%
Contains more Water +967.1%
Contains more Other +77.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Millet flour
Millet flour
2
:
1
Sauerkraut
Sauerkraut
Contains more Monounsaturated Fat +7007.7%
Contains more Polyunsaturated fat +3807.5%
Contains less Saturated Fat -93.7%
Millet flour
13% 23% 64%
Saturated Fat: 0.536 g
Monounsaturated Fat: 0.924 g
Polyunsaturated fat: 2.618 g
Sauerkraut
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Contains more Monounsaturated Fat +7007.7%
Contains more Polyunsaturated fat +3807.5%
Contains less Saturated Fat -93.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Millet flour
Millet flour
4
:
1
Sauerkraut
Sauerkraut
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +800%
Contains more Maltose +∞%
Contains more Fructose +∞%
Millet flour
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
Sauerkraut
78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.14 g
Fructose: 0.04 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +800%
Contains more Maltose +∞%
Contains more Fructose +∞%

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

All nutrients comparison - raw data values

Nutrient Millet flour Sauerkraut Opinion
Net carbs 71.62g 1.38g Millet flour
Protein 10.75g 0.91g Millet flour
Fats 4.25g 0.14g Millet flour
Carbs 75.12g 4.28g Millet flour
Calories 382kcal 19kcal Millet flour
Starch 69.88g Millet flour
Fructose 0g 0.04g Sauerkraut
Sugar 1.66g 1.78g Millet flour
Fiber 3.5g 2.9g Millet flour
Calcium 14mg 30mg Sauerkraut
Iron 3.94mg 1.47mg Millet flour
Magnesium 119mg 13mg Millet flour
Phosphorus 285mg 20mg Millet flour
Potassium 224mg 170mg Millet flour
Sodium 4mg 661mg Millet flour
Zinc 2.63mg 0.19mg Millet flour
Copper 0.535mg 0.096mg Millet flour
Manganese 1.002mg 0.151mg Millet flour
Selenium 32.7µg 0.6µg Millet flour
Vitamin A 18IU Sauerkraut
Vitamin A RAE 1µg Sauerkraut
Vitamin E 0.11mg 0.14mg Sauerkraut
Vitamin C 0mg 14.7mg Sauerkraut
Vitamin B1 0.413mg 0.021mg Millet flour
Vitamin B2 0.073mg 0.022mg Millet flour
Vitamin B3 6.02mg 0.143mg Millet flour
Vitamin B5 1.267mg 0.093mg Millet flour
Vitamin B6 0.372mg 0.13mg Millet flour
Folate 42µg 24µg Millet flour
Vitamin K 0.8µg 13µg Sauerkraut
Tryptophan 0.17mg 0.008mg Millet flour
Threonine 0.354mg 0.025mg Millet flour
Isoleucine 0.473mg 0.021mg Millet flour
Leucine 1.537mg 0.029mg Millet flour
Lysine 0.144mg 0.031mg Millet flour
Methionine 0.319mg 0.009mg Millet flour
Phenylalanine 0.675mg 0.023mg Millet flour
Valine 0.584mg 0.03mg Millet flour
Histidine 0.257mg 0.016mg Millet flour
Trans Fat 0.002g 0g Sauerkraut
Saturated Fat 0.536g 0.034g Sauerkraut
Monounsaturated Fat 0.924g 0.013g Millet flour
Polyunsaturated fat 2.618g 0.067g Millet flour
Omega-6 - Eicosadienoic acid 0.002g Millet flour
Omega-6 - Linoleic acid 2.549g Millet flour
Omega-3 - ALA 0.044g Millet flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet flour Sauerkraut
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
36%
Millet flour
13%
Sauerkraut
Minerals Daily Need Coverage Score
94%
Millet flour
24%
Sauerkraut

Comparison summary

Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.502g)
Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 38)
Which food is lower in Sugar?
Millet flour
Millet flour is lower in Sugar (difference - 0.12g)
Which food contains less Sodium?
Millet flour
Millet flour contains less Sodium (difference - 657mg)
Which food is lower in Cholesterol?
Millet flour
Millet flour is lower in Cholesterol (difference - 0mg)
Which food is cheaper?
Millet flour
Millet flour is cheaper (difference - $1)
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. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/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.