Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Millet raw vs. Mixed nuts — In-Depth Nutrition Comparison

Compare

How are millet raw and mixed nuts different?

  • Millet raw is richer in vitamin B1, while mixed nuts are higher in selenium, vitamin E, magnesium, phosphorus, vitamin B3, manganese, copper, and zinc.
  • Mixed nuts cover your daily need for selenium, 57% more than millet raw.
  • Millet raw contains 2 times more vitamin B1 than mixed nuts. Millet raw contains 0.421mg of vitamin B1, while mixed nuts contain 0.189mg.
  • Millet raw is lower in saturated fat.
  • Millet raw has a higher glycemic index (71) than mixed nuts (24).

Millet, raw and Nuts, mixed nuts, oil roasted, with peanuts, without salt added types were used in this article.

Infographic

Millet raw vs Mixed nuts 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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Contains more IronIron +15.3%
Contains more MagnesiumMagnesium +100.9%
Contains more CalciumCalcium +1362.5%
Contains more PotassiumPotassium +224.1%
Contains more CopperCopper +20.9%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +60%
Contains more ManganeseManganese +25%
Contains more SeleniumSelenium +1155.6%
~equal in Sodium ~5mg

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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Contains more Vitamin B1Vitamin B1 +122.8%
Contains more Vitamin B2Vitamin B2 +48%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +15540%
Contains more Vitamin B3Vitamin B3 +63.3%
Contains more Vitamin B5Vitamin B5 +34.4%
Contains more Vitamin KVitamin K +533.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.352mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~83µg

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
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Contains more CarbsCarbs +246.1%
Contains more WaterWater +316.8%
Contains more OtherOther +12.5%
Contains more ProteinProtein +81.9%
Contains more FatsFats +1178.4%

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
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 g
Contains less Sat. FatSaturated fat -91.7%
Contains more Mono. FatMonounsaturated fat +3585.4%
Contains more Poly. FatPolyunsaturated fat +584.7%

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

All nutrients comparison - raw data values

Nutrient Millet raw Mixed nuts DV% diff.
Polyunsaturated fat 2.134g 14.612g 83%
Fats 4.22g 53.95g 77%
Monounsaturated fat 0.773g 28.488g 69%
Selenium 2.7µg 33.9µg 57%
Vitamin E 0.05mg 7.82mg 52%
Saturated fat 0.723g 8.711g 36%
Magnesium 114mg 229mg 27%
Phosphorus 285mg 456mg 24%
Vitamin B3 4.72mg 7.709mg 19%
Vitamin B1 0.421mg 0.189mg 19%
Protein 11.02g 20.04g 18%
Manganese 1.632mg 2.04mg 18%
Carbs 72.85g 21.05g 17%
Copper 0.75mg 0.907mg 17%
Zinc 1.68mg 3.36mg 15%
Potassium 195mg 632mg 13%
Calories 378kcal 607kcal 11%
Calcium 8mg 117mg 11%
Choline 52mg 9%
Vitamin B2 0.29mg 0.196mg 7%
Fiber 8.5g 7g 6%
Vitamin B5 0.848mg 1.14mg 6%
Iron 3.01mg 2.61mg 5%
Vitamin K 0.9µg 5.7µg 4%
Vitamin B6 0.384mg 0.352mg 2%
Starch 4.2g 2%
Vitamin C 0mg 0.5mg 1%
Folate 85µg 83µg 1%
Net carbs 64.35g 14.05g N/A
Sugar 4.15g N/A
Sodium 5mg 5mg 0%
Trans fat 0.055g N/A
Tryptophan 0.119mg 0.22mg 0%
Threonine 0.353mg 0.703mg 0%
Isoleucine 0.465mg 0.826mg 0%
Leucine 1.4mg 1.656mg 0%
Lysine 0.212mg 0.782mg 0%
Methionine 0.221mg 0.283mg 0%
Phenylalanine 0.58mg 1.182mg 0%
Valine 0.578mg 1.001mg 0%
Histidine 0.236mg 0.572mg 0%
Omega-3 - EPA 0.005g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet raw Mixed nuts
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
50%
Mixed nuts
Minerals Daily Need Coverage Score
86%
Millet raw
139%
Mixed nuts

Comparison summary

Which food is richer in minerals?
Mixed nuts
Mixed nuts is relatively richer in minerals
Which food is lower in glycemic index?
Mixed nuts
Mixed nuts is lower in glycemic index (difference - 47)
Which food is lower in Sugar?
Millet raw
Millet raw is lower in Sugar (difference - 4.15g)
Which food is lower in Saturated fat?
Millet raw
Millet raw is lower in Saturated fat (difference - 7.988g)
Which food is cheaper?
Millet raw
Millet raw is cheaper (difference - $2.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (5 mg)
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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.