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Millet flour vs. Walnut — In-Depth Nutrition Comparison

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Important differences between millet flour and walnut

  • Millet flour has more selenium, vitamin B3, vitamin B5, and iron; however, walnut has more copper, manganese, folate, fiber, and vitamin B6.
  • Walnut's daily need coverage for copper is 117% more.
  • Millet flour has 7 times more selenium than walnut. Millet flour has 32.7µg of selenium, while walnut has 4.9µg.
  • Millet flour is lower in saturated fat.
  • Millet flour has a higher glycemic index than walnut.

The food varieties used in the comparison are Millet flour and Nuts, walnuts, english.

Infographic

Millet flour vs Walnut 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%
Walnut
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
Contains more IronIron +35.4%
Contains more SeleniumSelenium +567.3%
Contains more MagnesiumMagnesium +32.8%
Contains more CalciumCalcium +600%
Contains more PotassiumPotassium +96.9%
Contains more CopperCopper +196.4%
Contains more ZincZinc +17.5%
Contains more PhosphorusPhosphorus +21.4%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +240.7%

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%
Walnut
8
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 4.3% 0.33% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
Contains more Vitamin B1Vitamin B1 +21.1%
Contains more Vitamin B3Vitamin B3 +435.1%
Contains more Vitamin B5Vitamin B5 +122.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +536.4%
Contains more Vitamin B2Vitamin B2 +105.5%
Contains more Vitamin B6Vitamin B6 +44.4%
Contains more Vitamin KVitamin K +237.5%
Contains more FolateFolate +133.3%
~equal in Vitamin D ~0µg
~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
Walnut
3
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
Contains more CarbsCarbs +447.9%
Contains more WaterWater +113%
Contains more ProteinProtein +41.7%
Contains more FatsFats +1434.4%
Contains more OtherOther +47.1%

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
Walnut
2
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 g
Contains less Sat. FatSaturated fat -91.3%
Contains more Mono. FatMonounsaturated fat +866.8%
Contains more Poly. FatPolyunsaturated fat +1701.9%

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
Walnut
2
2% 91% 3% 3%
Starch: 0.06 g
Sucrose: 2.43 g
Glucose: 0.08 g
Fructose: 0.09 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +116366.7%
Contains more GlucoseGlucose +1475%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +710%
Contains more FructoseFructose +∞%
~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 Walnut
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Millet flour Walnut DV% diff.
Polyunsaturated fat 2.618g 47.174g 297%
Copper 0.535mg 1.586mg 117%
Manganese 1.002mg 3.414mg 105%
Fats 4.25g 65.21g 94%
Selenium 32.7µg 4.9µg 51%
Vitamin B3 6.02mg 1.125mg 31%
Starch 69.88g 0.06g 29%
Saturated fat 0.536g 6.126g 25%
Monounsaturated fat 0.924g 8.933g 20%
Carbs 75.12g 13.71g 20%
Folate 42µg 98µg 14%
Vitamin B5 1.267mg 0.57mg 14%
Calories 382kcal 654kcal 14%
Vitamin B6 0.372mg 0.537mg 13%
Fiber 3.5g 6.7g 13%
Iron 3.94mg 2.91mg 13%
Phosphorus 285mg 346mg 9%
Magnesium 119mg 158mg 9%
Protein 10.75g 15.23g 9%
Calcium 14mg 98mg 8%
Choline 39.2mg 7%
Potassium 224mg 441mg 6%
Vitamin B1 0.413mg 0.341mg 6%
Vitamin B2 0.073mg 0.15mg 6%
Zinc 2.63mg 3.09mg 4%
Vitamin E 0.11mg 0.7mg 4%
Vitamin K 0.8µg 2.7µg 2%
Vitamin C 0mg 1.3mg 1%
Net carbs 71.62g 7.01g N/A
Sugar 1.66g 2.61g N/A
Sodium 4mg 2mg 0%
Vitamin A 1µg 0%
Trans fat 0.002g N/A
Tryptophan 0.17mg 0.17mg 0%
Threonine 0.354mg 0.596mg 0%
Isoleucine 0.473mg 0.625mg 0%
Leucine 1.537mg 1.17mg 0%
Lysine 0.144mg 0.424mg 0%
Methionine 0.319mg 0.236mg 0%
Phenylalanine 0.675mg 0.711mg 0%
Valine 0.584mg 0.753mg 0%
Histidine 0.257mg 0.391mg 0%
Fructose 0g 0.09g 0%
Omega-3 - ALA 0.044g N/A
Omega-6 - Eicosadienoic acid 0.002g 0g 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 Walnut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
32%
Walnut
Minerals Daily Need Coverage Score
94%
Millet flour
152%
Walnut

Comparison summary

Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 70)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is richer in vitamins?
Walnut
Walnut 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 - 0.95g)
Which food is lower in Saturated fat?
Millet flour
Millet flour is lower in Saturated fat (difference - 5.59g)
Which food is cheaper?
Millet flour
Millet flour is cheaper (difference - $5)

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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.