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  6. Millet raw vs. Steak

Millet raw vs. Steak — In-Depth Nutrition Comparison

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How are millet raw and steak different?

  • Millet raw is richer in copper, fiber, vitamin B1, magnesium, and folate, while steak is higher in vitamin B12, selenium, and zinc.
  • Steak covers your daily need for vitamin B12, 92% more than millet raw.
  • Millet raw is lower in saturated fat.
  • Millet raw has a higher glycemic index (71) than steak (0).

Millet, raw and Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled types were used in this article.

Infographic

Millet raw vs Steak 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%
Steak
Steak
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 25% 90% 28% 173% 70% 7.6% 0% 173%
Contains more MagnesiumMagnesium +395.7%
Contains more IronIron +25.4%
Contains more CopperCopper +782.4%
Contains more PhosphorusPhosphorus +74.8%
Contains less SodiumSodium -91.4%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +43.1%
Contains more ZincZinc +277.4%
Contains more SeleniumSelenium +1077.8%

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%
Steak
Steak
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 0% 2.3% 0% 1.5% 19% 69% 97% 0% 115% 275% 4% 4.5% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +468.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +1316.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +30.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +77.8%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.301mg
~equal in Vitamin B3 ~5.149mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Millet raw Steak DV% diff.
Vitamin B12 0µg 2.2µg 92%
Copper 0.75mg 0.085mg 74%
Manganese 1.632mg 71%
Selenium 2.7µg 31.8µg 53%
Zinc 1.68mg 6.34mg 42%
Saturated fat 0.723g 8.443g 35%
Fiber 8.5g 0g 34%
Vitamin B1 0.421mg 0.074mg 29%
Protein 11.02g 24.85g 28%
Cholesterol 0mg 78mg 26%
Carbs 72.85g 0g 24%
Fats 4.22g 19.02g 23%
Magnesium 114mg 23mg 22%
Monounsaturated fat 0.773g 9.171g 21%
Folate 85µg 6µg 20%
Vitamin B5 0.848mg 17%
Phosphorus 285mg 163mg 17%
Vitamin B6 0.384mg 0.5mg 9%
Iron 3.01mg 2.4mg 8%
Polyunsaturated fat 2.134g 0.896g 8%
Calories 378kcal 271kcal 5%
Vitamin B3 4.72mg 5.149mg 3%
Sodium 5mg 58mg 2%
Potassium 195mg 279mg 2%
Vitamin K 0.9µg 1.6µg 1%
Vitamin B2 0.29mg 0.301mg 1%
Vitamin D 0µg 0.1µg 1%
Vitamin A 0µg 7µg 1%
Vitamin D 0IU 6IU 1%
Net carbs 64.35g 0g N/A
Calcium 8mg 12mg 0%
Vitamin E 0.05mg 0%
Tryptophan 0.119mg 0.278mg 0%
Threonine 0.353mg 1.171mg 0%
Isoleucine 0.465mg 1.157mg 0%
Leucine 1.4mg 2.142mg 0%
Lysine 0.212mg 2.38mg 0%
Methionine 0.221mg 0.672mg 0%
Phenylalanine 0.58mg 0.997mg 0%
Valine 0.578mg 1.242mg 0%
Histidine 0.236mg 0.931mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - DPA 0.013g 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
Steak
Steak
3
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +500%
Contains more ProteinProtein +125.5%
Contains more FatsFats +350.7%
Contains more WaterWater +541.2%

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
Steak
Steak
1
46% 50% 5%
Saturated fat: Sat. Fat 8.443 g
Monounsaturated fat: Mono. Fat 9.171 g
Polyunsaturated fat: Poly. Fat 0.896 g
Contains less Sat. FatSaturated fat -91.4%
Contains more Poly. FatPolyunsaturated fat +138.2%
Contains more Mono. FatMonounsaturated fat +1086.4%

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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.