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  6. Millet raw vs. Prunes

Millet raw vs. Prunes — In-Depth Nutrition Comparison

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Important differences between millet raw and prunes

  • Millet raw has more manganese, copper, phosphorus, vitamin B1, iron, folate, vitamin B3, and magnesium; however, prunes are richer in vitamin K and potassium.
  • Millet raw's daily need coverage for manganese is 58% more.
  • Millet raw contains 21 times more folate than prunes. Millet raw contains 85µg of folate, while prunes contain 4µg.
  • Millet raw has a higher glycemic index. The glycemic index of millet raw is 71, while the glycemic index of prunes is 29.

The food varieties used in the comparison are Millet, raw and Plums, dried (prunes), uncooked.

Infographic

Millet raw vs Prunes 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%
Prunes
Prunes
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 13% 65% 35% 94% 12% 30% 0.26% 39% 1.6%
Contains more MagnesiumMagnesium +178%
Contains more IronIron +223.7%
Contains more CopperCopper +166.9%
Contains more ZincZinc +281.8%
Contains more PhosphorusPhosphorus +313%
Contains more ManganeseManganese +445.8%
Contains more SeleniumSelenium +800%
Contains more CalciumCalcium +437.5%
Contains more PotassiumPotassium +275.4%
Contains less SodiumSodium -60%

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%
Prunes
Prunes
5
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 2% 13% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3% 5.5%
Contains more Vitamin B1Vitamin B1 +725.5%
Contains more Vitamin B2Vitamin B2 +55.9%
Contains more Vitamin B3Vitamin B3 +150.8%
Contains more Vitamin B5Vitamin B5 +100.9%
Contains more Vitamin B6Vitamin B6 +87.3%
Contains more FolateFolate +2025%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +760%
Contains more Vitamin KVitamin K +6511.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Millet raw Prunes DV% diff.
Manganese 1.632mg 0.299mg 58%
Copper 0.75mg 0.281mg 52%
Vitamin K 0.9µg 59.5µg 49%
Vitamin B1 0.421mg 0.051mg 31%
Phosphorus 285mg 69mg 31%
Iron 3.01mg 0.93mg 26%
Folate 85µg 4µg 20%
Vitamin B3 4.72mg 1.882mg 18%
Protein 11.02g 2.18g 18%
Magnesium 114mg 41mg 17%
Fructose 12.45g 16%
Potassium 195mg 732mg 16%
Polyunsaturated fat 2.134g 0.062g 14%
Vitamin B6 0.384mg 0.205mg 14%
Zinc 1.68mg 0.44mg 11%
Vitamin B5 0.848mg 0.422mg 9%
Vitamin B2 0.29mg 0.186mg 8%
Calories 378kcal 240kcal 7%
Fats 4.22g 0.38g 6%
Fiber 8.5g 7.1g 6%
Selenium 2.7µg 0.3µg 4%
Calcium 8mg 43mg 4%
Vitamin A 0µg 39µg 4%
Saturated fat 0.723g 0.088g 3%
Carbs 72.85g 63.88g 3%
Vitamin E 0.05mg 0.43mg 3%
Monounsaturated fat 0.773g 0.053g 2%
Starch 5.11g 2%
Choline 10.1mg 2%
Vitamin C 0mg 0.6mg 1%
Net carbs 64.35g 56.78g N/A
Sugar 38.13g N/A
Sodium 5mg 2mg 0%
Tryptophan 0.119mg 0.025mg 0%
Threonine 0.353mg 0.049mg 0%
Isoleucine 0.465mg 0.041mg 0%
Leucine 1.4mg 0.066mg 0%
Lysine 0.212mg 0.05mg 0%
Methionine 0.221mg 0.016mg 0%
Phenylalanine 0.58mg 0.052mg 0%
Valine 0.578mg 0.056mg 0%
Histidine 0.236mg 0.027mg 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
Prunes
Prunes
1
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Contains more ProteinProtein +405.5%
Contains more FatsFats +1010.5%
Contains more CarbsCarbs +14%
Contains more OtherOther +22.7%
Contains more WaterWater +256.6%

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
Prunes
Prunes
1
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 g
Contains more Mono. FatMonounsaturated fat +1358.5%
Contains more Poly. FatPolyunsaturated fat +3341.9%
Contains less Sat. FatSaturated fat -87.8%

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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.