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Millet raw vs Flax - In-Depth Nutrition Comparison

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Differences between Millet raw and Flax

  • Flax is higher than Millet raw in Vitamin B1, Fiber, Magnesium, Copper, Phosphorus, Selenium, Manganese, Iron, Calcium, and Zinc.
  • Flax's daily need coverage for Vitamin B1 is 102% higher.

The food types used in this comparison are Millet, raw and Seeds, flaxseed.

Infographic

Millet raw vs Flax 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Millet raw
Millet raw
1
:
7
Flax
Flax
Contains less Sodium -83.3%
Contains more Calcium +3087.5%
Contains more Iron +90.4%
Contains more Magnesium +243.9%
Contains more Phosphorus +125.3%
Contains more Potassium +316.9%
Contains more Zinc +158.3%
Contains more Copper +62.7%
Millet raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 113% 82% 123% 18% 1% 46% 250%
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 77% 215% 280% 276% 72% 4% 119% 407%
Contains less Sodium -83.3%
Contains more Calcium +3087.5%
Contains more Iron +90.4%
Contains more Magnesium +243.9%
Contains more Phosphorus +125.3%
Contains more Potassium +316.9%
Contains more Zinc +158.3%
Contains more Copper +62.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Millet raw
Millet raw
2
:
7
Flax
Flax
Contains more Vitamin B2 +80.1%
Contains more Vitamin B3 +53.2%
Contains more Vitamin E +520%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +290.5%
Contains more Vitamin B5 +16.2%
Contains more Vitamin B6 +23.2%
Contains more Vitamin K +377.8%
Equal in Folate - 87
Millet raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 106% 67% 89% 51% 89% 64% 0% 3%
Flax
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
Contains more Vitamin B2 +80.1%
Contains more Vitamin B3 +53.2%
Contains more Vitamin E +520%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +290.5%
Contains more Vitamin B5 +16.2%
Contains more Vitamin B6 +23.2%
Contains more Vitamin K +377.8%
Equal in Folate - 87

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Millet raw
Millet raw
2
:
3
Flax
Flax
Contains more Carbs +152.3%
Contains more Water +24.6%
Contains more Protein +66%
Contains more Fats +899.1%
Contains more Other +14.5%
Millet raw
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
Flax
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more Carbs +152.3%
Contains more Water +24.6%
Contains more Protein +66%
Contains more Fats +899.1%
Contains more Other +14.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Millet raw
Millet raw
1
:
2
Flax
Flax
Contains less Saturated Fat -80.3%
Contains more Monounsaturated Fat +873.7%
Contains more Polyunsaturated fat +1246.3%
Millet raw
20% 21% 59%
Saturated Fat: 0.723 g
Monounsaturated Fat: 0.773 g
Polyunsaturated fat: 2.134 g
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Contains less Saturated Fat -80.3%
Contains more Monounsaturated Fat +873.7%
Contains more Polyunsaturated fat +1246.3%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Millet raw Flax
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Millet raw Flax Opinion
Net carbs 64.35g 1.58g Millet raw
Protein 11.02g 18.29g Flax
Fats 4.22g 42.16g Flax
Carbs 72.85g 28.88g Millet raw
Calories 378kcal 534kcal Flax
Sugar 1.55g Millet raw
Fiber 8.5g 27.3g Flax
Calcium 8mg 255mg Flax
Iron 3.01mg 5.73mg Flax
Magnesium 114mg 392mg Flax
Phosphorus 285mg 642mg Flax
Potassium 195mg 813mg Flax
Sodium 5mg 30mg Millet raw
Zinc 1.68mg 4.34mg Flax
Copper 0.75mg 1.22mg Flax
Vitamin E 0.05mg 0.31mg Flax
Vitamin C 0mg 0.6mg Flax
Vitamin B1 0.421mg 1.644mg Flax
Vitamin B2 0.29mg 0.161mg Millet raw
Vitamin B3 4.72mg 3.08mg Millet raw
Vitamin B5 0.848mg 0.985mg Flax
Vitamin B6 0.384mg 0.473mg Flax
Folate 85µg 87µg Flax
Vitamin K 0.9µg 4.3µg Flax
Tryptophan 0.119mg 0.297mg Flax
Threonine 0.353mg 0.766mg Flax
Isoleucine 0.465mg 0.896mg Flax
Leucine 1.4mg 1.235mg Millet raw
Lysine 0.212mg 0.862mg Flax
Methionine 0.221mg 0.37mg Flax
Phenylalanine 0.58mg 0.957mg Flax
Valine 0.578mg 1.072mg Flax
Histidine 0.236mg 0.472mg Flax
Saturated Fat 0.723g 3.663g Millet raw
Monounsaturated Fat 0.773g 7.527g Flax
Polyunsaturated fat 2.134g 28.73g Flax
Omega-6 - Eicosadienoic acid 0.007g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet raw Flax
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
39%
Millet raw
63%
Flax
Minerals Daily Need Coverage Score
79%
Millet raw
181%
Flax

Comparison summary

Which food is lower in Sugar?
Millet raw
Millet raw is lower in Sugar (difference - 1.55g)
Which food contains less Sodium?
Millet raw
Millet raw contains less Sodium (difference - 25mg)
Which food is lower in Saturated Fat?
Millet raw
Millet raw is lower in Saturated Fat (difference - 2.94g)
Which food is lower in glycemic index?
Millet raw
Millet raw is lower in glycemic index (difference - 71)
Which food is cheaper?
Millet raw
Millet raw is cheaper (difference - $2.4)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is richer in vitamins?
Flax
Flax is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Millet raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/nutrients
  2. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.