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  6. Millet raw vs. Crackers

Millet raw vs. Crackers — In-Depth Nutrition Comparison

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Significant differences between millet raw and crackers

  • Millet raw has more copper, manganese, fiber, vitamin B6, and magnesium; however, crackers are richer in vitamin K, vitamin E, and vitamin B2.
  • Millet raw covers your daily copper needs 72% more than crackers.
  • Crackers have 6 times less magnesium than millet raw. Millet raw has 114mg of magnesium, while crackers have 18mg.
  • Millet raw contains less saturated fat.

Specific food types used in this comparison are Millet, raw and Crackers, standard snack-type, regular.

Infographic

Millet raw vs Crackers 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% 36% 10% 151% 35% 13% 106% 95% 64% 37%
Contains more MagnesiumMagnesium +533.3%
Contains more PotassiumPotassium +65.3%
Contains more CopperCopper +621.2%
Contains more ZincZinc +242.9%
Contains more PhosphorusPhosphorus +14.9%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +232.4%
Contains more CalciumCalcium +1400%
Contains more IronIron +33.9%
Contains more SeleniumSelenium +148.1%

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 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% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
Contains more Vitamin B5Vitamin B5 +103.4%
Contains more Vitamin B6Vitamin B6 +509.5%
Contains more Vitamin EVitamin E +5960%
Contains more Vitamin B2Vitamin B2 +57.2%
Contains more Vitamin KVitamin K +7600%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.416mg
~equal in Vitamin B3 ~4.352mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~92µg

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
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
Contains more ProteinProtein +66%
Contains more CarbsCarbs +18.8%
Contains more WaterWater +176.1%
Contains more OtherOther +30.1%
Contains more FatsFats +526.3%

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% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 g
Contains less Sat. FatSaturated fat -87%
Contains more Mono. FatMonounsaturated fat +747.7%
Contains more Poly. FatPolyunsaturated fat +515.6%

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 Crackers
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Millet raw Crackers DV% diff.
Polyunsaturated fat 2.134g 13.137g 73%
Copper 0.75mg 0.104mg 72%
Vitamin K 0.9µg 69.3µg 57%
Manganese 1.632mg 0.491mg 50%
Fats 4.22g 26.43g 34%
Sodium 5mg 726mg 31%
Vitamin B6 0.384mg 0.063mg 25%
Fiber 8.5g 2.3g 25%
Magnesium 114mg 18mg 23%
Saturated fat 0.723g 5.562g 22%
Starch 49.69g 20%
Vitamin E 0.05mg 3.03mg 20%
Monounsaturated fat 0.773g 6.553g 14%
Vitamin B2 0.29mg 0.456mg 13%
Iron 3.01mg 4.03mg 13%
Zinc 1.68mg 0.49mg 11%
Calcium 8mg 120mg 11%
Vitamin B5 0.848mg 0.417mg 9%
Protein 11.02g 6.64g 9%
Calories 378kcal 510kcal 7%
Selenium 2.7µg 6.7µg 7%
Phosphorus 285mg 248mg 5%
Carbs 72.85g 61.3g 4%
Vitamin B3 4.72mg 4.352mg 2%
Folate 85µg 92µg 2%
Choline 9.6mg 2%
Potassium 195mg 118mg 2%
Net carbs 64.35g 59g N/A
Sugar 8.18g N/A
Vitamin B1 0.421mg 0.416mg 0%
Trans fat 1.076g N/A
Tryptophan 0.119mg 0.084mg 0%
Threonine 0.353mg 0.193mg 0%
Isoleucine 0.465mg 0.246mg 0%
Leucine 1.4mg 0.471mg 0%
Lysine 0.212mg 0.103mg 0%
Methionine 0.221mg 0.112mg 0%
Phenylalanine 0.58mg 0.331mg 0%
Valine 0.578mg 0.294mg 0%
Histidine 0.236mg 0.145mg 0%
Fructose 0.29g 0%
Omega-3 - ALA 1.485g N/A
Omega-6 - Gamma-linoleic acid 0.062g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 11.48g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet raw Crackers
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
49%
Crackers
Minerals Daily Need Coverage Score
86%
Millet raw
56%
Crackers

Comparison summary

Which food is lower in Sugar?
Millet raw
Millet raw is lower in Sugar (difference - 8.18g)
Which food contains less Sodium?
Millet raw
Millet raw contains less Sodium (difference - 721mg)
Which food is lower in Saturated fat?
Millet raw
Millet raw is lower in Saturated fat (difference - 4.839g)
Which food is cheaper?
Millet raw
Millet raw is cheaper (difference - $1.8)
Which food is lower in glycemic index?
Crackers
Crackers is lower in glycemic index (difference - 8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.