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Millet flour vs. Smoothie — In-Depth Nutrition Comparison

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The main differences between millet flour and smoothie

  • Millet flour is richer in iron, vitamin B3, vitamin B6, fiber, and potassium, yet smoothie is richer in vitamin C.
  • Daily need coverage for iron for millet flour is 47% higher.
  • Millet flour contains less sugar.
  • Smoothie has a lower glycemic index than millet flour.

Food types used in this article are Millet flour and Beverages, V8 SPLASH Smoothies, Strawberry Banana.

Infographic

Millet flour vs Smoothie 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 0% 12% 2.1% 5.6% 0% 0% 0% 3.8% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more PotassiumPotassium +833.3%
Contains more IronIron +2526.7%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -86.2%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +192.9%

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 82% 0% 0% 0% 0% 0% 15% 0% 19% 30% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +637.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +353.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Millet flour Smoothie DV% diff.
Copper 0.535mg 59%
Selenium 32.7µg 59%
Iron 3.94mg 0.15mg 47%
Manganese 1.002mg 44%
Phosphorus 285mg 41%
Vitamin B1 0.413mg 34%
Vitamin B3 6.02mg 0.816mg 33%
Starch 69.88g 29%
Magnesium 119mg 28%
Vitamin C 0mg 24.5mg 27%
Vitamin B5 1.267mg 25%
Zinc 2.63mg 24%
Vitamin B6 0.372mg 0.082mg 22%
Carbs 75.12g 8.16g 22%
Protein 10.75g 1.22g 19%
Polyunsaturated fat 2.618g 17%
Calories 382kcal 37kcal 17%
Fiber 3.5g 0g 14%
Folate 42µg 11%
Vitamin B12 0.24µg 10%
Fats 4.25g 0g 7%
Vitamin B2 0.073mg 6%
Potassium 224mg 24mg 6%
Calcium 14mg 41mg 3%
Monounsaturated fat 0.924g 2%
Saturated fat 0.536g 0g 2%
Sodium 4mg 29mg 1%
Vitamin E 0.11mg 1%
Vitamin K 0.8µg 1%
Net carbs 71.62g 8.16g N/A
Sugar 1.66g 7.35g N/A
Trans fat 0.002g 0g 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 - 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
8% 90%
Protein: 1.22 g
Fats: 0 g
Carbs: 8.16 g
Water: 90.28 g
Other: 0.34 g
Contains more ProteinProtein +781.1%
Contains more FatsFats +∞%
Contains more CarbsCarbs +820.6%
Contains more OtherOther +255.9%
Contains more WaterWater +941.3%

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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. Smoothie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174829/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.