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  6. Millet flour vs. Yam

Millet flour vs. Yam — In-Depth Nutrition Comparison

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How are millet flour and yam different?

  • Millet flour is higher than yam in selenium, iron, copper, vitamin B3, phosphorus, manganese, vitamin B1, magnesium, zinc, and vitamin B5.
  • Millet flour covers your daily need for selenium, 58% more than yam.
  • Millet flour contains 11 times more zinc than yam. Millet flour contains 2.63mg of zinc, while yam contains 0.24mg.
  • Millet flour has a higher glycemic index (70) than yam (51).

Millet flour and Yam, raw types were used in this article.

Infographic

Millet flour vs Yam 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%
Yam
Yam
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Contains more MagnesiumMagnesium +466.7%
Contains more IronIron +629.6%
Contains more CopperCopper +200.6%
Contains more ZincZinc +995.8%
Contains more PhosphorusPhosphorus +418.2%
Contains less SodiumSodium -55.6%
Contains more ManganeseManganese +152.4%
Contains more SeleniumSelenium +4571.4%
Contains more CalciumCalcium +21.4%
Contains more PotassiumPotassium +264.3%

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%
Yam
Yam
5
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 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Contains more Vitamin B1Vitamin B1 +268.8%
Contains more Vitamin B2Vitamin B2 +128.1%
Contains more Vitamin B3Vitamin B3 +990.6%
Contains more Vitamin B5Vitamin B5 +303.5%
Contains more Vitamin B6Vitamin B6 +27%
Contains more FolateFolate +82.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +218.2%
Contains more Vitamin KVitamin K +187.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Millet flour Yam DV% diff.
Selenium 32.7µg 0.7µg 58%
Iron 3.94mg 0.54mg 43%
Copper 0.535mg 0.178mg 40%
Vitamin B3 6.02mg 0.552mg 34%
Phosphorus 285mg 55mg 33%
Starch 69.88g 29%
Manganese 1.002mg 0.397mg 26%
Vitamin B1 0.413mg 0.112mg 25%
Magnesium 119mg 21mg 23%
Zinc 2.63mg 0.24mg 22%
Vitamin B5 1.267mg 0.314mg 19%
Vitamin C 0mg 17.1mg 19%
Protein 10.75g 1.53g 18%
Polyunsaturated fat 2.618g 0.076g 17%
Potassium 224mg 816mg 17%
Carbs 75.12g 27.88g 16%
Calories 382kcal 118kcal 13%
Vitamin B6 0.372mg 0.293mg 6%
Fats 4.25g 0.17g 6%
Folate 42µg 23µg 5%
Choline 16.5mg 3%
Vitamin B2 0.073mg 0.032mg 3%
Vitamin E 0.11mg 0.35mg 2%
Fiber 3.5g 4.1g 2%
Saturated fat 0.536g 0.037g 2%
Monounsaturated fat 0.924g 0.006g 2%
Vitamin A 7µg 1%
Vitamin K 0.8µg 2.3µg 1%
Net carbs 71.62g 23.78g N/A
Calcium 14mg 17mg 0%
Sugar 1.66g 0.5g N/A
Sodium 4mg 9mg 0%
Trans fat 0.002g 0g N/A
Tryptophan 0.17mg 0.012mg 0%
Threonine 0.354mg 0.054mg 0%
Isoleucine 0.473mg 0.052mg 0%
Leucine 1.537mg 0.096mg 0%
Lysine 0.144mg 0.059mg 0%
Methionine 0.319mg 0.021mg 0%
Phenylalanine 0.675mg 0.071mg 0%
Valine 0.584mg 0.062mg 0%
Histidine 0.257mg 0.034mg 0%
Omega-3 - ALA 0.044g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 2.549g N/A

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
Yam
Yam
1
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more ProteinProtein +602.6%
Contains more FatsFats +2400%
Contains more CarbsCarbs +169.4%
Contains more OtherOther +47.6%
Contains more WaterWater +702.8%

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
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +15300%
Contains more Poly. FatPolyunsaturated fat +3344.7%
Contains less Sat. FatSaturated fat -93.1%

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.