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  6. Millet raw vs. Cassava

Millet raw vs. Cassava — In-Depth Nutrition Comparison

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A recap on differences between millet raw and cassava

  • Millet raw has more copper, manganese, phosphorus, iron, vitamin B1, fiber, vitamin B3, vitamin B6, and magnesium; however, cassava is higher in vitamin C.
  • Millet raw covers your daily copper needs 72% more than cassava.
  • Cassava contains 11 times less iron than millet raw. Millet raw contains 3.01mg of iron, while cassava contains 0.27mg.
  • The glycemic index of cassava is higher.

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

Infographic

Millet raw vs Cassava 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 15% 4.8% 24% 10% 33% 9.3% 12% 1.8% 50% 3.8%
Contains more MagnesiumMagnesium +442.9%
Contains more IronIron +1014.8%
Contains more CopperCopper +650%
Contains more ZincZinc +394.1%
Contains more PhosphorusPhosphorus +955.6%
Contains less SodiumSodium -64.3%
Contains more ManganeseManganese +325%
Contains more SeleniumSelenium +285.7%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +39%

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 69% 0.33% 3.8% 0% 22% 11% 16% 6.4% 20% 0% 4.8% 20% 13%
Contains more Vitamin B1Vitamin B1 +383.9%
Contains more Vitamin B2Vitamin B2 +504.2%
Contains more Vitamin B3Vitamin B3 +452.7%
Contains more Vitamin B5Vitamin B5 +692.5%
Contains more Vitamin B6Vitamin B6 +336.4%
Contains more FolateFolate +214.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +280%
Contains more Vitamin KVitamin K +111.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Millet raw Cassava DV% diff.
Copper 0.75mg 0.1mg 72%
Manganese 1.632mg 0.384mg 54%
Phosphorus 285mg 27mg 37%
Iron 3.01mg 0.27mg 34%
Vitamin B1 0.421mg 0.087mg 28%
Fiber 8.5g 1.8g 27%
Vitamin B3 4.72mg 0.854mg 24%
Vitamin C 0mg 20.6mg 23%
Vitamin B6 0.384mg 0.088mg 23%
Magnesium 114mg 21mg 22%
Vitamin B2 0.29mg 0.048mg 19%
Protein 11.02g 1.36g 19%
Folate 85µg 27µg 15%
Vitamin B5 0.848mg 0.107mg 15%
Polyunsaturated fat 2.134g 0.048g 14%
Carbs 72.85g 38.06g 12%
Zinc 1.68mg 0.34mg 12%
Calories 378kcal 160kcal 11%
Fats 4.22g 0.28g 6%
Choline 23.7mg 4%
Selenium 2.7µg 0.7µg 4%
Saturated fat 0.723g 0.074g 3%
Monounsaturated fat 0.773g 0.075g 2%
Potassium 195mg 271mg 2%
Vitamin E 0.05mg 0.19mg 1%
Vitamin K 0.9µg 1.9µg 1%
Calcium 8mg 16mg 1%
Net carbs 64.35g 36.26g N/A
Sugar 1.7g N/A
Sodium 5mg 14mg 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.119mg 0.019mg 0%
Threonine 0.353mg 0.028mg 0%
Isoleucine 0.465mg 0.027mg 0%
Leucine 1.4mg 0.039mg 0%
Lysine 0.212mg 0.044mg 0%
Methionine 0.221mg 0.011mg 0%
Phenylalanine 0.58mg 0.026mg 0%
Valine 0.578mg 0.035mg 0%
Histidine 0.236mg 0.02mg 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
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
Contains more ProteinProtein +710.3%
Contains more FatsFats +1407.1%
Contains more CarbsCarbs +91.4%
Contains more OtherOther +422.6%
Contains more WaterWater +588.4%

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
38% 38% 24%
Saturated fat: Sat. Fat 0.074 g
Monounsaturated fat: Mono. Fat 0.075 g
Polyunsaturated fat: Poly. Fat 0.048 g
Contains more Mono. FatMonounsaturated fat +930.7%
Contains more Poly. FatPolyunsaturated fat +4345.8%
Contains less Sat. FatSaturated fat -89.8%

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. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.