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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 for 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.
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%
Wafer
Wafer
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 9.3% 19% 150% 154% 30% 57% 76% 91% 31%
Contains more MagnesiumMagnesium +115.1%
Contains more CopperCopper +62%
Contains more ZincZinc +54.1%
Contains more PhosphorusPhosphorus +115.9%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +134.5%
Contains more CalciumCalcium +287.5%
Contains more IronIron +33.2%
Contains more SeleniumSelenium +111.1%
~equal in Potassium ~210mg

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%
Wafer
Wafer
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% 1% 14% 0% 51% 61% 54% 23% 12% 11% 6% 35% 7.8%
Contains more Vitamin B1Vitamin B1 +107.4%
Contains more Vitamin B3Vitamin B3 +65.2%
Contains more Vitamin B5Vitamin B5 +122.6%
Contains more Vitamin B6Vitamin B6 +652.9%
Contains more FolateFolate +80.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1340%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +166.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.266mg

All nutrients comparison - raw data values

Nutrient Millet raw Wafer DV% diff.
Manganese 1.632mg 0.696mg 41%
Copper 0.75mg 0.463mg 32%
Vitamin B6 0.384mg 0.051mg 26%
Sodium 5mg 580mg 25%
Phosphorus 285mg 132mg 22%
Fiber 8.5g 3.4g 20%
Vitamin B1 0.421mg 0.203mg 18%
Saturated fat 0.723g 4.241g 16%
Fats 4.22g 14.2g 15%
Magnesium 114mg 53mg 15%
Polyunsaturated fat 2.134g 4.153g 13%
Iron 3.01mg 4.01mg 13%
Vitamin B3 4.72mg 2.858mg 12%
Folate 85µg 47µg 10%
Monounsaturated fat 0.773g 4.865g 10%
Vitamin B5 0.848mg 0.381mg 9%
Protein 11.02g 6.6g 9%
Zinc 1.68mg 1.09mg 5%
Selenium 2.7µg 5.7µg 5%
Vitamin B12 0µg 0.09µg 4%
Vitamin E 0.05mg 0.72mg 4%
Choline 14.3mg 3%
Caffeine 10mg 3%
Calories 378kcal 433kcal 3%
Vitamin B2 0.29mg 0.266mg 2%
Calcium 8mg 31mg 2%
Vitamin K 0.9µg 2.4µg 1%
Cholesterol 0mg 2mg 1%
Net carbs 64.35g 69.3g N/A
Carbs 72.85g 72.7g 0%
Potassium 195mg 210mg 0%
Sugar 37.43g N/A
Vitamin A 0µg 3µg 0%
Tryptophan 0.119mg 0.096mg 0%
Threonine 0.353mg 0.22mg 0%
Isoleucine 0.465mg 0.261mg 0%
Leucine 1.4mg 0.447mg 0%
Lysine 0.212mg 0.281mg 0%
Methionine 0.221mg 0.105mg 0%
Phenylalanine 0.58mg 0.308mg 0%
Valine 0.578mg 0.323mg 0%
Histidine 0.236mg 0.128mg 0%
Omega-3 - EPA 0.003g N/A
Omega-3 - DHA 0.002g 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
Wafer
Wafer
1
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 ProteinProtein +67%
Contains more WaterWater +92.7%
Contains more OtherOther +62%
Contains more FatsFats +236.5%
~equal in Carbs ~72.7g

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
Wafer
Wafer
2
32% 37% 31%
Saturated fat: Sat. Fat 4.241 g
Monounsaturated fat: Mono. Fat 4.865 g
Polyunsaturated fat: Poly. Fat 4.153 g
Contains less Sat. FatSaturated fat -83%
Contains more Mono. FatMonounsaturated fat +529.4%
Contains more Poly. FatPolyunsaturated fat +94.6%

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.