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  6. Millet raw vs. Chinese broccoli

Millet raw vs. Chinese broccoli — In-Depth Nutrition Comparison

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Significant differences between millet raw and chinese broccoli

  • Millet raw has more copper, manganese, phosphorus, iron, vitamin B1, vitamin B3, and vitamin B6; however, chinese broccoli is richer in vitamin K, vitamin A, and vitamin C.
  • Millet raw covers your daily copper needs 77% more than chinese broccoli.
  • Chinese broccoli has 11 times less vitamin B3 than millet raw. Millet raw has 4.72mg of vitamin B3, while chinese broccoli has 0.437mg.
  • Millet raw has a higher glycemic index. The glycemic index of millet raw is 71, while the glycemic index of chinese broccoli is 32.

Specific food types used in this comparison are Millet, raw and Broccoli, chinese, cooked.

Infographic

Millet raw vs Chinese broccoli 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 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
Contains more MagnesiumMagnesium +533.3%
Contains more IronIron +437.5%
Contains more CopperCopper +1129.5%
Contains more ZincZinc +330.8%
Contains more PhosphorusPhosphorus +595.1%
Contains less SodiumSodium -28.6%
Contains more ManganeseManganese +518.2%
Contains more SeleniumSelenium +107.7%
Contains more CalciumCalcium +1150%
Contains more PotassiumPotassium +33.8%

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 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
Contains more Vitamin B1Vitamin B1 +343.2%
Contains more Vitamin B2Vitamin B2 +98.6%
Contains more Vitamin B3Vitamin B3 +980.1%
Contains more Vitamin B5Vitamin B5 +433.3%
Contains more Vitamin B6Vitamin B6 +448.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +860%
Contains more Vitamin KVitamin K +9322.2%
Contains more FolateFolate +16.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Millet raw Chinese broccoli DV% diff.
Copper 0.75mg 0.061mg 77%
Vitamin K 0.9µg 84.8µg 70%
Manganese 1.632mg 0.264mg 59%
Phosphorus 285mg 41mg 35%
Vitamin C 0mg 28.2mg 31%
Iron 3.01mg 0.56mg 31%
Vitamin B1 0.421mg 0.095mg 27%
Vitamin B3 4.72mg 0.437mg 27%
Vitamin B6 0.384mg 0.07mg 24%
Fiber 8.5g 2.5g 24%
Carbs 72.85g 3.81g 23%
Magnesium 114mg 18mg 23%
Protein 11.02g 1.14g 20%
Calories 378kcal 22kcal 18%
Vitamin B5 0.848mg 0.159mg 14%
Zinc 1.68mg 0.39mg 12%
Polyunsaturated fat 2.134g 0.33g 12%
Vitamin B2 0.29mg 0.146mg 11%
Vitamin A 0µg 82µg 9%
Calcium 8mg 100mg 9%
Fats 4.22g 0.72g 5%
Choline 25.3mg 5%
Folate 85µg 99µg 4%
Selenium 2.7µg 1.3µg 3%
Saturated fat 0.723g 0.11g 3%
Vitamin E 0.05mg 0.48mg 3%
Potassium 195mg 261mg 2%
Monounsaturated fat 0.773g 0.05g 2%
Net carbs 64.35g 1.31g N/A
Sugar 0.84g N/A
Sodium 5mg 7mg 0%
Tryptophan 0.119mg 0%
Threonine 0.353mg 0%
Isoleucine 0.465mg 0%
Leucine 1.4mg 0%
Lysine 0.212mg 0%
Methionine 0.221mg 0%
Phenylalanine 0.58mg 0%
Valine 0.578mg 0%
Histidine 0.236mg 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
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Contains more ProteinProtein +866.7%
Contains more FatsFats +486.1%
Contains more CarbsCarbs +1812.1%
Contains more OtherOther +310.1%
Contains more WaterWater +978.9%

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
22% 10% 67%
Saturated fat: Sat. Fat 0.11 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 g
Contains more Mono. FatMonounsaturated fat +1446%
Contains more Poly. FatPolyunsaturated fat +546.7%
Contains less Sat. FatSaturated fat -84.8%

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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.