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Millet flour vs. Pretzel — In-Depth Nutrition Comparison

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The main differences between Millet flour and Pretzel

  • Millet flour is richer in Selenium, Copper, Vitamin B6, Phosphorus, Magnesium, Vitamin B5, and Zinc, yet Pretzel is richer in Folate, and Vitamin B2.
  • Daily need coverage for Sodium from Pretzel is 54% higher.
  • Millet flour contains 7 times more Selenium than Pretzel. Millet flour contains 32.7µg of Selenium, while Pretzel contains 4.4µg.
  • Millet flour contains less Sodium.

Food types used in this article are Millet flour and Snacks, pretzels, hard, plain, salted.

Infographic

Millet flour vs Pretzel 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 21% 8.1% 20% 172% 52% 28% 55% 162% 132% 24%
Contains more MagnesiumMagnesium +310.3%
Contains more CopperCopper +242.9%
Contains more ZincZinc +152.9%
Contains more PhosphorusPhosphorus +122.7%
Contains less SodiumSodium -99.7%
Contains more SeleniumSelenium +643.2%
Contains more CalciumCalcium +92.9%
Contains more IronIron +16.2%
~equal in Potassium ~223mg
~equal in Manganese ~1.015mg

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 7% 0% 9.4% 0% 106% 77% 99% 19% 17% 0% 7% 125% 16%
Contains more Vitamin B3Vitamin B3 +14.2%
Contains more Vitamin B5Vitamin B5 +293.5%
Contains more Vitamin B6Vitamin B6 +402.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +327.3%
Contains more Vitamin B2Vitamin B2 +354.8%
Contains more Vitamin KVitamin K +250%
Contains more FolateFolate +295.2%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.424mg
~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
10% 3% 80% 3% 4%
Protein: 10.04 g
Fats: 2.93 g
Carbs: 80.39 g
Water: 3.13 g
Other: 3.51 g
Contains more FatsFats +45.1%
Contains more WaterWater +177%
Contains more OtherOther +190.1%
~equal in Protein ~10.04g
~equal in Carbs ~80.39g

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
16% 30% 54%
Saturated Fat: Sat. Fat 0.391 g
Monounsaturated Fat: Mono. Fat 0.727 g
Polyunsaturated fat: Poly. Fat 1.291 g
Contains more Mono. FatMonounsaturated Fat +27.1%
Contains more Poly. FatPolyunsaturated fat +102.8%
Contains less Sat. FatSaturated Fat -27.1%

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
97%
Starch: 72.58 g
Sucrose: 0 g
Glucose: 0.69 g
Fructose: 0.31 g
Lactose: 0 g
Maltose: 1.11 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +82.6%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +909.1%
~equal in Starch ~72.58g
~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 Pretzel
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Millet flour Pretzel Opinion
Calories 382kcal 384kcal Pretzel
Protein 10.75g 10.04g Millet flour
Fats 4.25g 2.93g Millet flour
Vitamin C 0mg 2.1mg Pretzel
Net carbs 71.62g 76.99g Pretzel
Carbs 75.12g 80.39g Pretzel
Magnesium 119mg 29mg Millet flour
Calcium 14mg 27mg Pretzel
Potassium 224mg 223mg Millet flour
Iron 3.94mg 4.58mg Pretzel
Sugar 1.66g 2.21g Millet flour
Fiber 3.5g 3.4g Millet flour
Copper 0.535mg 0.156mg Millet flour
Zinc 2.63mg 1.04mg Millet flour
Starch 69.88g 72.58g Pretzel
Phosphorus 285mg 128mg Millet flour
Sodium 4mg 1240mg Millet flour
Vitamin E 0.11mg 0.47mg Pretzel
Manganese 1.002mg 1.015mg Pretzel
Selenium 32.7µg 4.4µg Millet flour
Vitamin B1 0.413mg 0.424mg Pretzel
Vitamin B2 0.073mg 0.332mg Pretzel
Vitamin B3 6.02mg 5.27mg Millet flour
Vitamin B5 1.267mg 0.322mg Millet flour
Vitamin B6 0.372mg 0.074mg Millet flour
Vitamin K 0.8µg 2.8µg Pretzel
Folate 42µg 166µg Pretzel
Trans Fat 0.002g 0.004g Millet flour
Choline 29.5mg Pretzel
Saturated Fat 0.536g 0.391g Pretzel
Monounsaturated Fat 0.924g 0.727g Millet flour
Polyunsaturated fat 2.618g 1.291g Millet flour
Tryptophan 0.17mg 0.097mg Millet flour
Threonine 0.354mg 0.25mg Millet flour
Isoleucine 0.473mg 0.407mg Millet flour
Leucine 1.537mg 0.757mg Millet flour
Lysine 0.144mg 0.257mg Pretzel
Methionine 0.319mg 0.177mg Millet flour
Phenylalanine 0.675mg 0.52mg Millet flour
Valine 0.584mg 0.48mg Millet flour
Histidine 0.257mg 0.22mg Millet flour
Fructose 0g 0.31g Pretzel
Omega-3 - ALA 0.044g 0.063g Pretzel
Omega-6 - Gamma-linoleic acid 0g 0.001g Pretzel
Omega-6 - Eicosadienoic acid 0.002g 0g Millet flour
Omega-6 - Linoleic acid 2.549g 1.223g Millet flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet flour Pretzel
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
37%
Pretzel
Minerals Daily Need Coverage Score
94%
Millet flour
67%
Pretzel

Comparison summary

Which food is lower in Saturated Fat?
Pretzel
Pretzel is lower in Saturated Fat (difference - 0.145g)
Which food is richer in vitamins?
Pretzel
Pretzel is relatively richer in vitamins
Which food is lower in Cholesterol?
Millet flour
Millet flour is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Millet flour
Millet flour is lower in Sugar (difference - 0.55g)
Which food contains less Sodium?
Millet flour
Millet flour contains less Sodium (difference - 1236mg)
Which food is lower in glycemic index?
Millet flour
Millet flour is lower in glycemic index (difference - 13)
Which food is cheaper?
Millet flour
Millet flour is cheaper (difference - $2.4)
Which food is richer in minerals?
?
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. Pretzel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167555/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.