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  6. Millet raw vs. Cranberries

Millet raw vs. Cranberries — In-Depth Nutrition Comparison

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How are millet raw and cranberries different?

  • Millet raw has more copper, manganese, phosphorus, iron, vitamin B1, vitamin B3, magnesium, vitamin B6, folate, and vitamin B2 than cranberries.
  • Daily need coverage for copper for millet raw is 77% higher.
  • Millet raw contains 85 times more folate than cranberries. While millet raw contains 85µg of folate, cranberries contain only 1µg.
  • Cranberries have a lower glycemic index (45) than millet raw (71).

Millet, raw and Cranberries, raw are the varieties used in this article.

Infographic

Millet raw vs Cranberries 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 4.3% 2.4% 7.1% 8.6% 19% 2.5% 4.7% 0.26% 35% 0.55%
Contains more MagnesiumMagnesium +1800%
Contains more PotassiumPotassium +143.8%
Contains more IronIron +1208.7%
Contains more CopperCopper +1239.3%
Contains more ZincZinc +1766.7%
Contains more PhosphorusPhosphorus +2490.9%
Contains more ManganeseManganese +511.2%
Contains more SeleniumSelenium +2600%
Contains less SodiumSodium -60%
~equal in Calcium ~8mg

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 47% 1% 26% 0% 3% 4.6% 1.9% 18% 13% 0% 13% 0.75% 3%
Contains more Vitamin B1Vitamin B1 +3408.3%
Contains more Vitamin B2Vitamin B2 +1350%
Contains more Vitamin B3Vitamin B3 +4573.3%
Contains more Vitamin B5Vitamin B5 +187.5%
Contains more Vitamin B6Vitamin B6 +573.7%
Contains more FolateFolate +8400%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2540%
Contains more Vitamin KVitamin K +455.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Millet raw Cranberries DV% diff.
Copper 0.75mg 0.056mg 77%
Manganese 1.632mg 0.267mg 59%
Phosphorus 285mg 11mg 39%
Iron 3.01mg 0.23mg 35%
Vitamin B1 0.421mg 0.012mg 34%
Vitamin B3 4.72mg 0.101mg 29%
Magnesium 114mg 6mg 26%
Vitamin B6 0.384mg 0.057mg 25%
Folate 85µg 1µg 21%
Vitamin B2 0.29mg 0.02mg 21%
Protein 11.02g 0.46g 21%
Carbs 72.85g 11.97g 20%
Fiber 8.5g 3.6g 20%
Calories 378kcal 46kcal 17%
Vitamin C 0mg 14mg 16%
Zinc 1.68mg 0.09mg 14%
Polyunsaturated fat 2.134g 0.055g 14%
Vitamin B5 0.848mg 0.295mg 11%
Vitamin E 0.05mg 1.32mg 8%
Fats 4.22g 0.13g 6%
Selenium 2.7µg 0.1µg 5%
Vitamin K 0.9µg 5µg 3%
Potassium 195mg 80mg 3%
Saturated fat 0.723g 0.008g 3%
Monounsaturated fat 0.773g 0.018g 2%
Choline 5.5mg 1%
Fructose 0.67g 1%
Net carbs 64.35g 8.37g N/A
Calcium 8mg 8mg 0%
Sugar 4.27g N/A
Sodium 5mg 2mg 0%
Vitamin A 0µg 3µg 0%
Tryptophan 0.119mg 0.003mg 0%
Threonine 0.353mg 0.028mg 0%
Isoleucine 0.465mg 0.033mg 0%
Leucine 1.4mg 0.053mg 0%
Lysine 0.212mg 0.039mg 0%
Methionine 0.221mg 0.003mg 0%
Phenylalanine 0.58mg 0.036mg 0%
Valine 0.578mg 0.045mg 0%
Histidine 0.236mg 0.018mg 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
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
Contains more ProteinProtein +2295.7%
Contains more FatsFats +3146.2%
Contains more CarbsCarbs +508.6%
Contains more OtherOther +2600%
Contains more WaterWater +907.2%

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
10% 22% 68%
Saturated fat: Sat. Fat 0.008 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.055 g
Contains more Mono. FatMonounsaturated fat +4194.4%
Contains more Poly. FatPolyunsaturated fat +3780%
Contains less Sat. FatSaturated fat -98.9%

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. Cranberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/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.