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  6. Millet raw vs. Buckwheat flour, whole-groat

Millet raw vs. Buckwheat flour, whole-groat — In-Depth Nutrition Comparison

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Important differences between millet raw and buckwheat flour, whole-groat

  • Millet raw has more copper, vitamin B5, and folate; however, buckwheat flour, whole-groat is richer in magnesium, manganese, vitamin B6, iron, zinc, potassium, and vitamin B3.
  • Buckwheat flour, whole-groat's daily need coverage for magnesium is 33% more.
  • Millet raw contains 2 times more vitamin B5 than buckwheat flour, whole-groat. Millet raw contains 0.848mg of vitamin B5, while buckwheat flour, whole-groat contains 0.44mg.

The food varieties used in the comparison are Millet, raw and Buckwheat flour, whole-groat.

Infographic

Millet raw vs Buckwheat flour, whole-groat 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 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 179% 12% 51% 152% 172% 85% 144% 1.4% 265% 31%
Contains more CopperCopper +45.6%
Contains less SodiumSodium -54.5%
Contains more MagnesiumMagnesium +120.2%
Contains more CalciumCalcium +412.5%
Contains more PotassiumPotassium +195.9%
Contains more IronIron +34.9%
Contains more ZincZinc +85.7%
Contains more PhosphorusPhosphorus +18.2%
Contains more ManganeseManganese +24.4%
Contains more SeleniumSelenium +111.1%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 1% 105% 67% 89% 51% 89% 0% 2.3% 64%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 6.4% 104% 44% 115% 26% 134% 0% 18% 41%
Contains more Vitamin B2Vitamin B2 +52.6%
Contains more Vitamin B5Vitamin B5 +92.7%
Contains more FolateFolate +57.4%
Contains more Vitamin EVitamin E +540%
Contains more Vitamin B3Vitamin B3 +30.3%
Contains more Vitamin B6Vitamin B6 +51.6%
Contains more Vitamin KVitamin K +677.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B1 ~0.417mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Millet raw Buckwheat flour, whole-groat DV% diff.
Magnesium 114mg 251mg 33%
Copper 0.75mg 0.515mg 26%
Manganese 1.632mg 2.03mg 17%
Vitamin B6 0.384mg 0.582mg 15%
Iron 3.01mg 4.06mg 13%
Zinc 1.68mg 3.12mg 13%
Potassium 195mg 577mg 11%
Choline 54.2mg 10%
Vitamin B3 4.72mg 6.15mg 9%
Vitamin B2 0.29mg 0.19mg 8%
Vitamin B5 0.848mg 0.44mg 8%
Folate 85µg 54µg 8%
Polyunsaturated fat 2.134g 0.949g 8%
Phosphorus 285mg 337mg 7%
Fiber 8.5g 10g 6%
Selenium 2.7µg 5.7µg 5%
Vitamin K 0.9µg 7µg 5%
Protein 11.02g 12.62g 3%
Calcium 8mg 41mg 3%
Calories 378kcal 335kcal 2%
Fats 4.22g 3.1g 2%
Vitamin E 0.05mg 0.32mg 2%
Carbs 72.85g 70.59g 1%
Protein per 100 calories 2.9g 3.8g N/A
Calories per 10 g protein 343kcal 265kcal N/A
Weight per 100 calories 26g 30g N/A
Unsaturated / Saturated Fat ratio 4 2.8 N/A
Net carbs 64.35g 60.59g N/A
Sugar 2.6g N/A
Sodium 5mg 11mg 0%
Vitamin B1 0.421mg 0.417mg 0%
Saturated fat 0.723g 0.677g 0%
Monounsaturated fat 0.773g 0.949g 0%
Tryptophan 0.119mg 0.183mg 0%
Threonine 0.353mg 0.482mg 0%
Isoleucine 0.465mg 0.474mg 0%
Leucine 1.4mg 0.792mg 0%
Lysine 0.212mg 0.64mg 0%
Methionine 0.221mg 0.164mg 0%
Phenylalanine 0.58mg 0.495mg 0%
Valine 0.578mg 0.646mg 0%
Histidine 0.236mg 0.294mg 0%

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
13% 3% 71% 11% 3%
Protein: 12.62 g
Fats: 3.1 g
Carbs: 70.59 g
Water: 11.15 g
Other: 2.54 g
Contains more FatsFats +36.1%
Contains more OtherOther +27.6%
Contains more ProteinProtein +14.5%
Contains more WaterWater +28.6%
~equal in Carbs ~70.59g

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
26% 37% 37%
Saturated fat: Sat. Fat 0.677 g
Monounsaturated fat: Mono. Fat 0.949 g
Polyunsaturated fat: Poly. Fat 0.949 g
Contains more Poly. FatPolyunsaturated fat +124.9%
Contains more Mono. FatMonounsaturated fat +22.8%
~equal in Saturated fat ~0.677g

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. Buckwheat flour, whole-groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170687/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.