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  6. Millet raw vs. Dates

Millet raw vs. Dates — In-Depth Nutrition Comparison

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How are millet raw and dates different?

  • Millet raw is higher than dates in copper, manganese, phosphorus, vitamin B1, iron, vitamin B3, vitamin B2, magnesium, vitamin B6, and folate.
  • Millet raw covers your daily need for copper, 60% more than dates.
  • Millet raw contains 8 times more vitamin B1 than dates. Millet raw contains 0.421mg of vitamin B1, while dates contain 0.052mg.
  • Millet raw has a higher glycemic index (71) than dates (42).

Millet, raw and Dates, deglet noor types were used in this article.

Infographic

Millet raw vs Dates 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%
Dates
Dates
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Contains more MagnesiumMagnesium +165.1%
Contains more IronIron +195.1%
Contains more CopperCopper +264.1%
Contains more ZincZinc +479.3%
Contains more PhosphorusPhosphorus +359.7%
Contains more ManganeseManganese +522.9%
Contains more CalciumCalcium +387.5%
Contains more PotassiumPotassium +236.4%
Contains less SodiumSodium -60%
Contains more SeleniumSelenium +11.1%

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%
Dates
Dates
3
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 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
Contains more Vitamin B1Vitamin B1 +709.6%
Contains more Vitamin B2Vitamin B2 +339.4%
Contains more Vitamin B3Vitamin B3 +270.5%
Contains more Vitamin B5Vitamin B5 +44%
Contains more Vitamin B6Vitamin B6 +132.7%
Contains more FolateFolate +347.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +200%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.05mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Millet raw Dates DV% diff.
Copper 0.75mg 0.206mg 60%
Manganese 1.632mg 0.262mg 60%
Phosphorus 285mg 62mg 32%
Vitamin B1 0.421mg 0.052mg 31%
Iron 3.01mg 1.02mg 25%
Fructose 19.56g 24%
Vitamin B3 4.72mg 1.274mg 22%
Folate 85µg 19µg 17%
Vitamin B6 0.384mg 0.165mg 17%
Protein 11.02g 2.45g 17%
Vitamin B2 0.29mg 0.066mg 17%
Magnesium 114mg 43mg 17%
Potassium 195mg 656mg 14%
Polyunsaturated fat 2.134g 0.019g 14%
Zinc 1.68mg 0.29mg 13%
Fats 4.22g 0.39g 6%
Vitamin B5 0.848mg 0.589mg 5%
Calories 378kcal 282kcal 5%
Calcium 8mg 39mg 3%
Saturated fat 0.723g 0.032g 3%
Fiber 8.5g 8g 2%
Vitamin K 0.9µg 2.7µg 2%
Monounsaturated fat 0.773g 0.036g 2%
Choline 6.3mg 1%
Selenium 2.7µg 3µg 1%
Carbs 72.85g 75.03g 1%
Vitamin C 0mg 0.4mg 0%
Net carbs 64.35g 67.03g N/A
Sugar 63.35g N/A
Sodium 5mg 2mg 0%
Vitamin E 0.05mg 0.05mg 0%
Tryptophan 0.119mg 0.012mg 0%
Threonine 0.353mg 0.043mg 0%
Isoleucine 0.465mg 0.049mg 0%
Leucine 1.4mg 0.084mg 0%
Lysine 0.212mg 0.066mg 0%
Methionine 0.221mg 0.022mg 0%
Phenylalanine 0.58mg 0.05mg 0%
Valine 0.578mg 0.071mg 0%
Histidine 0.236mg 0.032mg 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
Dates
Dates
2
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Contains more ProteinProtein +349.8%
Contains more FatsFats +982.1%
Contains more OtherOther +102.5%
Contains more WaterWater +136.8%
~equal in Carbs ~75.03g

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
Dates
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
Contains more Mono. FatMonounsaturated fat +2047.2%
Contains more Poly. FatPolyunsaturated fat +11131.6%
Contains less Sat. FatSaturated fat -95.6%

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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.