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  6. Millet raw vs. Wafer

Millet raw vs. Wafer — In-Depth Nutrition Comparison

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How are Millet raw and Wafer different?

  • Millet raw is richer in Manganese, Copper, Vitamin B6, Phosphorus, Fiber, Vitamin B1, and Magnesium, while Wafer is higher in Iron.
  • Millet raw covers your daily need of Manganese 41% more than Wafer.
  • Millet raw contains 8 times more Vitamin B6 than Wafer. Millet raw contains 0.384mg of Vitamin B6, while Wafer contains 0.051mg.
  • Millet raw is lower in Saturated Fat.

Millet, raw and Cookies, chocolate wafers types were used in this article.

Infographic

Millet raw vs Wafer 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.
Millet raw
Millet raw
6
:
4
Wafer
Wafer
Contains more Magnesium +115.1%
Contains more Phosphorus +115.9%
Contains less Sodium -99.1%
Contains more Zinc +54.1%
Contains more Copper +62%
Contains more Manganese +134.5%
Contains more Calcium +287.5%
Contains more Iron +33.2%
Contains more Selenium +111.1%
Equal in Potassium - 210
Millet raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 113% 82% 123% 18% 1% 46% 250% 213% 15%
Wafer
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
Contains more Magnesium +115.1%
Contains more Phosphorus +115.9%
Contains less Sodium -99.1%
Contains more Zinc +54.1%
Contains more Copper +62%
Contains more Manganese +134.5%
Contains more Calcium +287.5%
Contains more Iron +33.2%
Contains more Selenium +111.1%
Equal in Potassium - 210

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.
Millet raw
Millet raw
6
:
4
Wafer
Wafer
Contains more Vitamin B1 +107.4%
Contains more Vitamin B3 +65.2%
Contains more Vitamin B5 +122.6%
Contains more Vitamin B6 +652.9%
Contains more Folate +80.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +1340%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +166.7%
Equal in Vitamin B2 - 0.266
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%
Wafer
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 15% 0% 0% 51% 62% 54% 23% 12% 36% 12% 6%
Contains more Vitamin B1 +107.4%
Contains more Vitamin B3 +65.2%
Contains more Vitamin B5 +122.6%
Contains more Vitamin B6 +652.9%
Contains more Folate +80.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +1340%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +166.7%
Equal in Vitamin B2 - 0.266

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Millet raw
Millet raw
4
:
1
Wafer
Wafer
Contains more Protein +67%
Contains more Water +92.7%
Contains more Other +62%
Contains more Fats +236.5%
Equal in Carbs - 72.7
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
Wafer
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
Contains more Protein +67%
Contains more Water +92.7%
Contains more Other +62%
Contains more Fats +236.5%
Equal in Carbs - 72.7

Fat Type Comparison

Fat type breakdown side-by-side comparison
Millet raw
Millet raw
1
:
2
Wafer
Wafer
Contains less Saturated Fat -83%
Contains more Monounsaturated Fat +529.4%
Contains more Polyunsaturated fat +94.6%
Millet raw
20% 21% 59%
Saturated Fat: 0.723 g
Monounsaturated Fat: 0.773 g
Polyunsaturated fat: 2.134 g
Wafer
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
Contains less Saturated Fat -83%
Contains more Monounsaturated Fat +529.4%
Contains more Polyunsaturated fat +94.6%

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 Wafer
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Millet raw Wafer Opinion
Net carbs 64.35g 69.3g Wafer
Protein 11.02g 6.6g Millet raw
Fats 4.22g 14.2g Wafer
Carbs 72.85g 72.7g Millet raw
Calories 378kcal 433kcal Wafer
Sugar 37.43g Millet raw
Fiber 8.5g 3.4g Millet raw
Calcium 8mg 31mg Wafer
Iron 3.01mg 4.01mg Wafer
Magnesium 114mg 53mg Millet raw
Phosphorus 285mg 132mg Millet raw
Potassium 195mg 210mg Wafer
Sodium 5mg 580mg Millet raw
Zinc 1.68mg 1.09mg Millet raw
Copper 0.75mg 0.463mg Millet raw
Manganese 1.632mg 0.696mg Millet raw
Selenium 2.7µg 5.7µg Wafer
Vitamin A 0IU 10IU Wafer
Vitamin A RAE 0µg 3µg Wafer
Vitamin E 0.05mg 0.72mg Wafer
Vitamin B1 0.421mg 0.203mg Millet raw
Vitamin B2 0.29mg 0.266mg Millet raw
Vitamin B3 4.72mg 2.858mg Millet raw
Vitamin B5 0.848mg 0.381mg Millet raw
Vitamin B6 0.384mg 0.051mg Millet raw
Folate 85µg 47µg Millet raw
Vitamin B12 0µg 0.09µg Wafer
Vitamin K 0.9µg 2.4µg Wafer
Tryptophan 0.119mg 0.096mg Millet raw
Threonine 0.353mg 0.22mg Millet raw
Isoleucine 0.465mg 0.261mg Millet raw
Leucine 1.4mg 0.447mg Millet raw
Lysine 0.212mg 0.281mg Wafer
Methionine 0.221mg 0.105mg Millet raw
Phenylalanine 0.58mg 0.308mg Millet raw
Valine 0.578mg 0.323mg Millet raw
Histidine 0.236mg 0.128mg Millet raw
Cholesterol 0mg 2mg Millet raw
Saturated Fat 0.723g 4.241g Millet raw
Omega-3 - DHA 0.002g Wafer
Omega-3 - EPA 0.003g Wafer
Monounsaturated Fat 0.773g 4.865g Wafer
Polyunsaturated fat 2.134g 4.153g Wafer

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet raw Wafer
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 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
39%
Millet raw
22%
Wafer
Minerals Daily Need Coverage Score
86%
Millet raw
65%
Wafer

Comparison summary

Which food is lower in glycemic index?
Wafer
Wafer is lower in glycemic index (difference - 10)
Which food is cheaper?
Wafer
Wafer is cheaper (difference - $0.6)
Which food is lower in Sugar?
Millet raw
Millet raw is lower in Sugar (difference - 37.43g)
Which food contains less Sodium?
Millet raw
Millet raw contains less Sodium (difference - 575mg)
Which food is lower in Cholesterol?
Millet raw
Millet raw is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Millet raw
Millet raw is lower in Saturated Fat (difference - 3.518g)
Which food is richer in minerals?
?
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.
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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/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.