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  6. Millet raw vs. Flax seeds

Millet raw vs. Flax seeds — In-Depth Nutrition Comparison

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Differences between millet raw and flax seeds

  • Flax seeds are higher than millet raw in vitamin B1, fiber, magnesium, copper, phosphorus, selenium, manganese, iron, calcium, and zinc.
  • Flax seeds' 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 seeds 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains less SodiumSodium -83.3%
Contains more MagnesiumMagnesium +243.9%
Contains more CalciumCalcium +3087.5%
Contains more PotassiumPotassium +316.9%
Contains more IronIron +90.4%
Contains more CopperCopper +62.7%
Contains more ZincZinc +158.3%
Contains more PhosphorusPhosphorus +125.3%
Contains more ManganeseManganese +52.1%
Contains more SeleniumSelenium +840.7%

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin B2Vitamin B2 +80.1%
Contains more Vitamin B3Vitamin B3 +53.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +520%
Contains more Vitamin B1Vitamin B1 +290.5%
Contains more Vitamin B5Vitamin B5 +16.2%
Contains more Vitamin B6Vitamin B6 +23.2%
Contains more Vitamin KVitamin K +377.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~87µg

All nutrients comparison - raw data values

Nutrient Millet raw Flax seeds DV% diff.
Polyunsaturated fat 2.134g 28.73g 177%
Vitamin B1 0.421mg 1.644mg 102%
Fiber 8.5g 27.3g 75%
Magnesium 114mg 392mg 66%
Fats 4.22g 42.16g 58%
Copper 0.75mg 1.22mg 52%
Phosphorus 285mg 642mg 51%
Selenium 2.7µg 25.4µg 41%
Manganese 1.632mg 2.482mg 37%
Iron 3.01mg 5.73mg 34%
Calcium 8mg 255mg 25%
Zinc 1.68mg 4.34mg 24%
Potassium 195mg 813mg 18%
Monounsaturated fat 0.773g 7.527g 17%
Protein 11.02g 18.29g 15%
Carbs 72.85g 28.88g 15%
Choline 78.7mg 14%
Saturated fat 0.723g 3.663g 13%
Vitamin B3 4.72mg 3.08mg 10%
Vitamin B2 0.29mg 0.161mg 10%
Calories 378kcal 534kcal 8%
Vitamin B6 0.384mg 0.473mg 7%
Vitamin B5 0.848mg 0.985mg 3%
Vitamin K 0.9µg 4.3µg 3%
Vitamin E 0.05mg 0.31mg 2%
Folate 85µg 87µg 1%
Sodium 5mg 30mg 1%
Vitamin C 0mg 0.6mg 1%
Net carbs 64.35g 1.58g N/A
Sugar 1.55g N/A
Tryptophan 0.119mg 0.297mg 0%
Threonine 0.353mg 0.766mg 0%
Isoleucine 0.465mg 0.896mg 0%
Leucine 1.4mg 1.235mg 0%
Lysine 0.212mg 0.862mg 0%
Methionine 0.221mg 0.37mg 0%
Phenylalanine 0.58mg 0.957mg 0%
Valine 0.578mg 1.072mg 0%
Histidine 0.236mg 0.472mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

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
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 CarbsCarbs +152.3%
Contains more WaterWater +24.6%
Contains more ProteinProtein +66%
Contains more FatsFats +899.1%
Contains more OtherOther +14.5%

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
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated fat -80.3%
Contains more Mono. FatMonounsaturated fat +873.7%
Contains more Poly. FatPolyunsaturated fat +1246.3%

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. Flax seeds - 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.