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Millet raw vs. Babassu oil — In-Depth Nutrition Comparison

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A recap on differences between millet raw and babassu oil

  • Millet raw has more phosphorus, iron, vitamin B1, fiber, vitamin B6, vitamin B3, magnesium, and vitamin B2; however, babassu oil is higher in vitamin E.
  • Babassu oil covers your daily saturated fat needs 402% more than millet raw.
  • Millet raw has less saturated fat.
  • The glycemic index of millet raw is higher.

Food varieties used in this article are Millet, raw and Oil, babassu.

Infographic

Millet raw vs Babassu oil 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 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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% 1% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 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 0% 0% 382% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more Vitamin EVitamin E +38100%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 4% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +2269.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 21% 59%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.773 g
Polyunsaturated fat: Poly. Fat 2.134 g
86% 12% 2%
Saturated fat: Sat. Fat 81.2 g
Monounsaturated fat: Mono. Fat 11.4 g
Polyunsaturated fat: Poly. Fat 1.6 g
Contains less Sat. FatSaturated fat -99.1%
Contains more Poly. FatPolyunsaturated fat +33.4%
Contains more Mono. FatMonounsaturated fat +1374.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Millet raw Babassu oil
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Millet raw Babassu oil DV% diff.
Saturated fat 0.723g 81.2g 366%
Fats 4.22g 100g 147%
Vitamin E 0.05mg 19.1mg 127%
Copper 0.75mg 83%
Manganese 1.632mg 71%
Phosphorus 285mg 0mg 41%
Iron 3.01mg 0mg 38%
Vitamin B1 0.421mg 0mg 35%
Fiber 8.5g 0g 34%
Vitamin B6 0.384mg 0mg 30%
Vitamin B3 4.72mg 0mg 30%
Monounsaturated fat 0.773g 11.4g 27%
Magnesium 114mg 0mg 27%
Calories 378kcal 884kcal 25%
Carbs 72.85g 0g 24%
Protein 11.02g 0g 22%
Vitamin B2 0.29mg 0mg 22%
Folate 85µg 0µg 21%
Vitamin B5 0.848mg 0mg 17%
Zinc 1.68mg 0mg 15%
Potassium 195mg 0mg 6%
Selenium 2.7µg 0µg 5%
Polyunsaturated fat 2.134g 1.6g 4%
Vitamin K 0.9µg 1%
Calcium 8mg 0mg 1%
Net carbs 64.35g 0g N/A
Sodium 5mg 0mg 0%
Tryptophan 0.119mg 0mg 0%
Threonine 0.353mg 0mg 0%
Isoleucine 0.465mg 0mg 0%
Leucine 1.4mg 0mg 0%
Lysine 0.212mg 0mg 0%
Methionine 0.221mg 0mg 0%
Phenylalanine 0.58mg 0mg 0%
Valine 0.578mg 0mg 0%
Histidine 0.236mg 0mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet raw Babassu oil
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
36%
Millet raw
29%
Babassu oil
Minerals Daily Need Coverage Score
86%
Millet raw
0%
Babassu oil

Comparison summary

Which food is lower in Sugar?
Millet raw
Millet raw is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Millet raw
Millet raw is lower in Saturated fat (difference - 80.477g)
Which food is cheaper?
Millet raw
Millet raw is cheaper (difference - $2.9)
Which food is richer in minerals?
Millet raw
Millet raw is relatively richer in minerals
Which food is richer in vitamins?
Millet raw
Millet raw is relatively richer in vitamins
Which food contains less Sodium?
Babassu oil
Babassu oil contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Babassu oil
Babassu oil is lower in glycemic index (difference - 71)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/nutrients
  2. Babassu oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171428/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.