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Millet flour vs. Sweet potato leaves — In-Depth Nutrition Comparison

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Important differences between Millet flour and Sweet potato leaves

  • Millet flour has more Selenium, Iron, Vitamin B3, Phosphorus, Vitamin B1, Vitamin B5, and Vitamin B6, however, Sweet potato leaves has more Vitamin K, Vitamin B2, and Vitamin C.
  • Sweet potato leaves' daily need coverage for Vitamin K is 251% more.
  • Millet flour has 36 times more Selenium than Sweet potato leaves. Millet flour has 32.7µg of Selenium, while Sweet potato leaves have 0.9µg.

The food varieties used in the comparison are Millet flour and Sweet potato leaves, raw.

Infographic

Millet flour vs Sweet potato leaves 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.
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 50% 23% 45% 36% 0% 0% 35% 0.78% 0% 4.9%
Contains more MagnesiumMagnesium +70%
Contains more IronIron +306.2%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +251.9%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +3533.3%
Contains more CalciumCalcium +457.1%
Contains more PotassiumPotassium +126.8%

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 37% 227% 0% 0% 39% 80% 21% 14% 44% 0% 756% 0% 0%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B1Vitamin B1 +164.7%
Contains more Vitamin B3Vitamin B3 +432.7%
Contains more Vitamin B5Vitamin B5 +463.1%
Contains more Vitamin B6Vitamin B6 +95.8%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +372.6%
Contains more Vitamin KVitamin K +37675%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

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
2% 9% 87%
Protein: 2.49 g
Fats: 0.51 g
Carbs: 8.82 g
Water: 86.81 g
Other: 1.37 g
Contains more ProteinProtein +331.7%
Contains more FatsFats +733.3%
Contains more CarbsCarbs +751.7%
Contains more WaterWater +901.3%
Contains more OtherOther +13.2%

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
31% 6% 64%
Saturated Fat: Sat. Fat 0.111 g
Monounsaturated Fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.228 g
Contains more Mono. FatMonounsaturated Fat +4520%
Contains more Poly. FatPolyunsaturated fat +1048.2%
Contains less Sat. FatSaturated Fat -79.3%

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 Sweet potato leaves
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sodium ok
Rich in minerals ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Millet flour Sweet potato leaves Opinion
Calories 382kcal 42kcal Millet flour
Protein 10.75g 2.49g Millet flour
Fats 4.25g 0.51g Millet flour
Vitamin C 0mg 11mg Sweet potato leaves
Net carbs 71.62g 3.52g Millet flour
Carbs 75.12g 8.82g Millet flour
Magnesium 119mg 70mg Millet flour
Calcium 14mg 78mg Sweet potato leaves
Potassium 224mg 508mg Sweet potato leaves
Iron 3.94mg 0.97mg Millet flour
Sugar 1.66g Sweet potato leaves
Fiber 3.5g 5.3g Sweet potato leaves
Copper 0.535mg Millet flour
Zinc 2.63mg Millet flour
Starch 69.88g Millet flour
Phosphorus 285mg 81mg Millet flour
Sodium 4mg 6mg Millet flour
Vitamin A 3778IU Sweet potato leaves
Vitamin A RAE 189µg Sweet potato leaves
Vitamin E 0.11mg Millet flour
Manganese 1.002mg Millet flour
Selenium 32.7µg 0.9µg Millet flour
Vitamin B1 0.413mg 0.156mg Millet flour
Vitamin B2 0.073mg 0.345mg Sweet potato leaves
Vitamin B3 6.02mg 1.13mg Millet flour
Vitamin B5 1.267mg 0.225mg Millet flour
Vitamin B6 0.372mg 0.19mg Millet flour
Vitamin K 0.8µg 302.2µg Sweet potato leaves
Folate 42µg Millet flour
Trans Fat 0.002g 0g Sweet potato leaves
Saturated Fat 0.536g 0.111g Sweet potato leaves
Monounsaturated Fat 0.924g 0.02g Millet flour
Polyunsaturated fat 2.618g 0.228g Millet flour
Tryptophan 0.17mg 0.035mg Millet flour
Threonine 0.354mg Millet flour
Isoleucine 0.473mg Millet flour
Leucine 1.537mg Millet flour
Lysine 0.144mg 0.228mg Sweet potato leaves
Methionine 0.319mg 0.086mg Millet flour
Phenylalanine 0.675mg Millet flour
Valine 0.584mg Millet flour
Histidine 0.257mg Millet flour
Omega-3 - ALA 0.044g Millet flour
Omega-6 - Eicosadienoic acid 0.002g Millet flour
Omega-6 - Linoleic acid 2.549g Millet flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet flour Sweet potato leaves
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
94%
Sweet potato leaves
Minerals Daily Need Coverage Score
94%
Millet flour
20%
Sweet potato leaves

Comparison summary

Which food is lower in Sugar?
Sweet potato leaves
Sweet potato leaves is lower in Sugar (difference - 1.66g)
Which food is lower in Saturated Fat?
Sweet potato leaves
Sweet potato leaves is lower in Saturated Fat (difference - 0.425g)
Which food is lower in glycemic index?
Sweet potato leaves
Sweet potato leaves is lower in glycemic index (difference - 70)
Which food is lower in Cholesterol?
Millet flour
Millet flour is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Millet flour
Millet flour contains less Sodium (difference - 2mg)
Which food is richer in minerals?
Millet flour
Millet flour is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Sweet potato leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169303/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.