Millet flour vs. Spinach — In-Depth Nutrition Comparison
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A recap on differences between millet flour and spinach
- Millet flour is higher in selenium, copper, vitamin B3, phosphorus, vitamin B1, vitamin B5, and zinc, yet spinach is higher in vitamin K, folate, and vitamin E.
- Spinach covers your daily vitamin K needs 411% more than millet flour.
- Millet flour contains 22 times more selenium than spinach. While millet flour contains 32.7µg of selenium, spinach contains only 1.5µg.
- The glycemic index of spinach is lower.
Food varieties used in this article are Millet flour and Spinach, cooked, boiled, drained, without salt.
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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.
| Contains more MagnesiumMagnesium | +36.8% |
| Contains more CopperCopper | +207.5% |
| Contains more ZincZinc | +246.1% |
| Contains more PhosphorusPhosphorus | +408.9% |
| Contains less SodiumSodium | -94.3% |
| Contains more SeleniumSelenium | +2080% |
| Contains more CalciumCalcium | +871.4% |
| Contains more PotassiumPotassium | +108% |
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.
| Contains more Vitamin B1Vitamin B1 | +334.7% |
| Contains more Vitamin B3Vitamin B3 | +1128.6% |
| Contains more Vitamin B5Vitamin B5 | +773.8% |
| Contains more Vitamin B6Vitamin B6 | +53.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +1790.9% |
| Contains more Vitamin B2Vitamin B2 | +223.3% |
| Contains more Vitamin KVitamin K | +61600% |
| Contains more FolateFolate | +247.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.75 g
Fats:
4.25 g
Carbs:
75.12 g
Water:
8.67 g
Other:
1.21 g
Protein:
2.97 g
Fats:
0.26 g
Carbs:
3.75 g
Water:
91.21 g
Other:
1.81 g
| Contains more ProteinProtein | +262% |
| Contains more FatsFats | +1534.6% |
| Contains more CarbsCarbs | +1903.2% |
| Contains more WaterWater | +952% |
| Contains more OtherOther | +49.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.536 g
Monounsaturated fat:
Mono. Fat
0.924 g
Polyunsaturated fat:
Poly. Fat
2.618 g
Saturated fat:
Sat. Fat
0.043 g
Monounsaturated fat:
Mono. Fat
0.006 g
Polyunsaturated fat:
Poly. Fat
0.109 g
| Contains more Mono. FatMonounsaturated fat | +15300% |
| Contains more Poly. FatPolyunsaturated fat | +2301.8% |
| Contains less Sat. FatSaturated fat | -92% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in price |
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| Rich in minerals |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 0.8µg | 493.6µg | 411% |
| Vitamin A | 524µg | 58% | |
| Selenium | 32.7µg | 1.5µg | 57% |
| Copper | 0.535mg | 0.174mg | 40% |
| Vitamin B3 | 6.02mg | 0.49mg | 35% |
| Phosphorus | 285mg | 56mg | 33% |
| Starch | 69.88g | 29% | |
| Vitamin B1 | 0.413mg | 0.095mg | 27% |
| Folate | 42µg | 146µg | 26% |
| Carbs | 75.12g | 3.75g | 24% |
| Vitamin B5 | 1.267mg | 0.145mg | 22% |
| Calories | 382kcal | 23kcal | 18% |
| Polyunsaturated fat | 2.618g | 0.109g | 17% |
| Zinc | 2.63mg | 0.76mg | 17% |
| Protein | 10.75g | 2.97g | 16% |
| Vitamin E | 0.11mg | 2.08mg | 13% |
| Vitamin B2 | 0.073mg | 0.236mg | 13% |
| Calcium | 14mg | 136mg | 12% |
| Vitamin C | 0mg | 9.8mg | 11% |
| Vitamin B6 | 0.372mg | 0.242mg | 10% |
| Magnesium | 119mg | 87mg | 8% |
| Potassium | 224mg | 466mg | 7% |
| Fats | 4.25g | 0.26g | 6% |
| Iron | 3.94mg | 3.57mg | 5% |
| Choline | 19.7mg | 4% | |
| Fiber | 3.5g | 2.4g | 4% |
| Sodium | 4mg | 70mg | 3% |
| Manganese | 1.002mg | 0.935mg | 3% |
| Saturated fat | 0.536g | 0.043g | 2% |
| Monounsaturated fat | 0.924g | 0.006g | 2% |
| Net carbs | 71.62g | 1.35g | N/A |
| Sugar | 1.66g | 0.43g | N/A |
| Trans fat | 0.002g | 0g | N/A |
| Tryptophan | 0.17mg | 0.04mg | 0% |
| Threonine | 0.354mg | 0.127mg | 0% |
| Isoleucine | 0.473mg | 0.152mg | 0% |
| Leucine | 1.537mg | 0.231mg | 0% |
| Lysine | 0.144mg | 0.182mg | 0% |
| Methionine | 0.319mg | 0.055mg | 0% |
| Phenylalanine | 0.675mg | 0.134mg | 0% |
| Valine | 0.584mg | 0.168mg | 0% |
| Histidine | 0.257mg | 0.066mg | 0% |
| Omega-3 - ALA | 0.044g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A | |
| Omega-6 - Linoleic acid | 2.549g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
135%
Minerals Daily Need Coverage Score
94%
52%
Comparison summary
Which food is lower in Sugar?
Spinach is lower in Sugar (difference - 1.23g)
Which food is lower in Saturated fat?
Spinach is lower in Saturated fat (difference - 0.493g)
Which food is lower in glycemic index?
Spinach is lower in glycemic index (difference - 38)
Which food is richer in vitamins?
Spinach is relatively richer in vitamins
Which food is lower in Cholesterol?
Millet flour is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Millet flour contains less Sodium (difference - 66mg)
Which food is cheaper?
Millet flour is cheaper (difference - $0.2)
Which food is richer in minerals?
Millet flour is relatively richer in minerals