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  6. Millet raw vs. Club sandwich

Millet raw vs. Club sandwich — In-Depth Nutrition Comparison

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Important differences between millet raw and club sandwich

  • Millet raw has more copper, fiber, vitamin B1, iron, magnesium, and folate; however, club sandwich is richer in selenium and vitamin B12.
  • Millet raw's daily need coverage for copper is 73% more.
  • Millet raw contains 7 times more fiber than club sandwich. Millet raw contains 8.5g of fiber, while club sandwich contains 1.2g.
  • Millet raw contains less sodium.

The food varieties used in the comparison are Millet, raw and Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise.

Infographic

Millet raw vs Club sandwich 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 23% 29% 20% 51% 30% 37% 92% 82% 0% 135%
Contains more MagnesiumMagnesium +256.3%
Contains more IronIron +119.7%
Contains more CopperCopper +742.7%
Contains more ZincZinc +25.4%
Contains more PhosphorusPhosphorus +32.6%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +1087.5%
Contains more PotassiumPotassium +15.9%
Contains more SeleniumSelenium +818.5%

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 15% 12% 12% 1.5% 43% 43% 105% 50% 68% 59% 22% 23% 26%
Contains more Vitamin B1Vitamin B1 +144.8%
Contains more Vitamin B2Vitamin B2 +55.9%
Contains more Vitamin B6Vitamin B6 +29.7%
Contains more FolateFolate +174.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1120%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +18.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +866.7%
~equal in Vitamin B5 ~0.826mg

All nutrients comparison - raw data values

Nutrient Millet raw Club sandwich DV% diff.
Copper 0.75mg 0.089mg 73%
Manganese 1.632mg 71%
Selenium 2.7µg 24.8µg 40%
Fiber 8.5g 1.2g 29%
Sodium 5mg 630mg 27%
Iron 3.01mg 1.37mg 21%
Vitamin B1 0.421mg 0.172mg 21%
Vitamin B12 0µg 0.47µg 20%
Magnesium 114mg 32mg 20%
Carbs 72.85g 19.87g 18%
Cholesterol 0mg 46mg 15%
Folate 85µg 31µg 14%
Protein 11.02g 17.19g 12%
Saturated fat 0.723g 3.109g 11%
Phosphorus 285mg 215mg 10%
Calcium 8mg 95mg 9%
Choline 47.8mg 9%
Calories 378kcal 220kcal 8%
Vitamin B2 0.29mg 0.186mg 8%
Vitamin K 0.9µg 8.7µg 7%
Vitamin B6 0.384mg 0.296mg 7%
Fats 4.22g 8.05g 6%
Vitamin B3 4.72mg 5.575mg 5%
Monounsaturated fat 0.773g 2.949g 5%
Vitamin C 0mg 4.4mg 5%
Vitamin E 0.05mg 0.61mg 4%
Vitamin A 0µg 35µg 4%
Zinc 1.68mg 1.34mg 3%
Polyunsaturated fat 2.134g 1.88g 2%
Potassium 195mg 226mg 1%
Vitamin D 0IU 5IU 1%
Vitamin D 0µg 0.1µg 1%
Net carbs 64.35g 18.67g N/A
Sugar 4.68g N/A
Vitamin B5 0.848mg 0.826mg 0%
Trans fat 0.071g N/A
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%
Omega-3 - EPA 0.004g N/A
Omega-3 - DHA 0.007g N/A
Omega-3 - DPA 0.004g N/A

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
17% 8% 20% 53% 2%
Protein: 17.19 g
Fats: 8.05 g
Carbs: 19.87 g
Water: 52.52 g
Other: 2.37 g
Contains more CarbsCarbs +266.6%
Contains more OtherOther +36.7%
Contains more ProteinProtein +56%
Contains more FatsFats +90.8%
Contains more WaterWater +505.8%

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
39% 37% 24%
Saturated fat: Sat. Fat 3.109 g
Monounsaturated fat: Mono. Fat 2.949 g
Polyunsaturated fat: Poly. Fat 1.88 g
Contains less Sat. FatSaturated fat -76.7%
Contains more Poly. FatPolyunsaturated fat +13.5%
Contains more Mono. FatMonounsaturated fat +281.5%

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. Club sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170752/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.