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Millet flour vs. Wafer — In-Depth Nutrition Comparison

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The main differences between millet flour and wafer

  • Millet flour is richer in selenium, vitamin B6, phosphorus, vitamin B3, vitamin B5, vitamin B1, and magnesium, yet wafer is richer in vitamin B2.
  • Daily need coverage for selenium for millet flour is 49% higher.
  • Millet flour contains 7 times more vitamin B6 than wafer. Millet flour contains 0.372mg of vitamin B6, while wafer contains 0.051mg.
  • Millet flour contains less saturated fat.

Food types used in this article are Millet flour and Cookies, chocolate wafers.

Infographic

Millet flour vs Wafer 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%
Wafer
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 9.3% 19% 150% 154% 30% 57% 76% 91% 31%
Contains more MagnesiumMagnesium +124.5%
Contains more CopperCopper +15.6%
Contains more ZincZinc +141.3%
Contains more PhosphorusPhosphorus +115.9%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +44%
Contains more SeleniumSelenium +473.7%
Contains more CalciumCalcium +121.4%
~equal in Potassium ~210mg
~equal in Iron ~4.01mg

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%
Wafer
7
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% 1% 14% 0% 51% 61% 54% 23% 12% 11% 6% 35% 7.8%
Contains more Vitamin B1Vitamin B1 +103.4%
Contains more Vitamin B3Vitamin B3 +110.6%
Contains more Vitamin B5Vitamin B5 +232.5%
Contains more Vitamin B6Vitamin B6 +629.4%
Contains more Vitamin EVitamin E +554.5%
Contains more Vitamin B2Vitamin B2 +264.4%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +11.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~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
Wafer
2
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
Contains more ProteinProtein +62.9%
Contains more WaterWater +92.7%
Contains more FatsFats +234.1%
Contains more OtherOther +65.3%
~equal in Carbs ~72.7g

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
Wafer
2
32% 37% 31%
Saturated fat: Sat. Fat 4.241 g
Monounsaturated fat: Mono. Fat 4.865 g
Polyunsaturated fat: Poly. Fat 4.153 g
Contains less Sat. FatSaturated fat -87.4%
Contains more Mono. FatMonounsaturated fat +426.5%
Contains more Poly. FatPolyunsaturated fat +58.6%

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 Wafer
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Millet flour Wafer DV% diff.
Selenium 32.7µg 5.7µg 49%
Starch 69.88g 29%
Vitamin B6 0.372mg 0.051mg 25%
Sodium 4mg 580mg 25%
Phosphorus 285mg 132mg 22%
Vitamin B3 6.02mg 2.858mg 20%
Vitamin B5 1.267mg 0.381mg 18%
Vitamin B1 0.413mg 0.203mg 18%
Saturated fat 0.536g 4.241g 17%
Magnesium 119mg 53mg 16%
Vitamin B2 0.073mg 0.266mg 15%
Fats 4.25g 14.2g 15%
Zinc 2.63mg 1.09mg 14%
Manganese 1.002mg 0.696mg 13%
Monounsaturated fat 0.924g 4.865g 10%
Polyunsaturated fat 2.618g 4.153g 10%
Copper 0.535mg 0.463mg 8%
Protein 10.75g 6.6g 8%
Vitamin B12 0.09µg 4%
Vitamin E 0.11mg 0.72mg 4%
Choline 14.3mg 3%
Caffeine 10mg 3%
Calories 382kcal 433kcal 3%
Calcium 14mg 31mg 2%
Iron 3.94mg 4.01mg 1%
Vitamin K 0.8µg 2.4µg 1%
Folate 42µg 47µg 1%
Cholesterol 2mg 1%
Carbs 75.12g 72.7g 1%
Net carbs 71.62g 69.3g N/A
Potassium 224mg 210mg 0%
Sugar 1.66g 37.43g N/A
Fiber 3.5g 3.4g 0%
Vitamin A 3µg 0%
Trans fat 0.002g N/A
Tryptophan 0.17mg 0.096mg 0%
Threonine 0.354mg 0.22mg 0%
Isoleucine 0.473mg 0.261mg 0%
Leucine 1.537mg 0.447mg 0%
Lysine 0.144mg 0.281mg 0%
Methionine 0.319mg 0.105mg 0%
Phenylalanine 0.675mg 0.308mg 0%
Valine 0.584mg 0.323mg 0%
Histidine 0.257mg 0.128mg 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - DHA 0g 0.002g N/A
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?

ok
ok
is better in case of low diet
Millet flour Wafer
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
21%
Wafer
Minerals Daily Need Coverage Score
94%
Millet flour
65%
Wafer

Comparison summary

Which food is lower in glycemic index?
Wafer
Wafer is lower in glycemic index (difference - 9)
Which food is richer in vitamins?
Wafer
Wafer is relatively richer in vitamins
Which food is lower in Cholesterol?
Millet flour
Millet flour is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Millet flour
Millet flour is lower in Sugar (difference - 35.77g)
Which food contains less Sodium?
Millet flour
Millet flour contains less Sodium (difference - 576mg)
Which food is lower in Saturated fat?
Millet flour
Millet flour is lower in Saturated fat (difference - 3.705g)
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 ($)

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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/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.