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  6. Millet raw vs. Wakame

Millet raw vs. Wakame — In-Depth Nutrition Comparison

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Significant differences between Millet raw and Wakame

  • Millet raw has more Copper, Fiber, Vitamin B1, Vitamin B6, Phosphorus, Vitamin B3, and Zinc, however, Wakame is richer in Folate, and Calcium.
  • Millet raw covers your daily Copper needs 52% more than Wakame.
  • Wakame has 192 times less Vitamin B6 than Millet raw. Millet raw has 0.384mg of Vitamin B6, while Wakame has 0.002mg.
  • Millet raw contains less Sodium.

Specific food types used in this comparison are Millet, raw and Seaweed, wakame, raw.

Infographic

Millet raw vs Wakame 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
9
:
1
Wakame
Wakame
Contains more Iron +38.1%
Contains more Phosphorus +256.3%
Contains more Potassium +290%
Contains less Sodium -99.4%
Contains more Zinc +342.1%
Contains more Copper +164.1%
Contains more Manganese +16.6%
Contains more Selenium +285.7%
Contains more Calcium +1775%
Equal in Magnesium - 107
Millet raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 113% 82% 123% 18% 1% 46% 250% 213% 15%
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Contains more Iron +38.1%
Contains more Phosphorus +256.3%
Contains more Potassium +290%
Contains less Sodium -99.4%
Contains more Zinc +342.1%
Contains more Copper +164.1%
Contains more Manganese +16.6%
Contains more Selenium +285.7%
Contains more Calcium +1775%
Equal in Magnesium - 107

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
5
:
5
Wakame
Wakame
Contains more Vitamin B1 +601.7%
Contains more Vitamin B2 +26.1%
Contains more Vitamin B3 +195%
Contains more Vitamin B5 +21.7%
Contains more Vitamin B6 +19100%
Contains more Vitamin A +∞%
Contains more Vitamin E +1900%
Contains more Vitamin C +∞%
Contains more Folate +130.6%
Contains more Vitamin K +488.9%
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%
Wakame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
Contains more Vitamin B1 +601.7%
Contains more Vitamin B2 +26.1%
Contains more Vitamin B3 +195%
Contains more Vitamin B5 +21.7%
Contains more Vitamin B6 +19100%
Contains more Vitamin A +∞%
Contains more Vitamin E +1900%
Contains more Vitamin C +∞%
Contains more Folate +130.6%
Contains more Vitamin K +488.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Millet raw
Millet raw
3
:
2
Wakame
Wakame
Contains more Protein +263.7%
Contains more Fats +559.4%
Contains more Carbs +697%
Contains more Water +822.6%
Contains more Other +122.2%
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
Wakame
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more Protein +263.7%
Contains more Fats +559.4%
Contains more Carbs +697%
Contains more Water +822.6%
Contains more Other +122.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Millet raw
Millet raw
2
:
1
Wakame
Wakame
Contains more Monounsaturated Fat +1232.8%
Contains more Polyunsaturated fat +878.9%
Contains less Saturated Fat -82%
Millet raw
20% 21% 59%
Saturated Fat: 0.723 g
Monounsaturated Fat: 0.773 g
Polyunsaturated fat: 2.134 g
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Contains more Monounsaturated Fat +1232.8%
Contains more Polyunsaturated fat +878.9%
Contains less Saturated Fat -82%

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

All nutrients comparison - raw data values

Nutrient Millet raw Wakame Opinion
Net carbs 64.35g 8.64g Millet raw
Protein 11.02g 3.03g Millet raw
Fats 4.22g 0.64g Millet raw
Carbs 72.85g 9.14g Millet raw
Calories 378kcal 45kcal Millet raw
Sugar 0.65g Millet raw
Fiber 8.5g 0.5g Millet raw
Calcium 8mg 150mg Wakame
Iron 3.01mg 2.18mg Millet raw
Magnesium 114mg 107mg Millet raw
Phosphorus 285mg 80mg Millet raw
Potassium 195mg 50mg Millet raw
Sodium 5mg 872mg Millet raw
Zinc 1.68mg 0.38mg Millet raw
Copper 0.75mg 0.284mg Millet raw
Manganese 1.632mg 1.4mg Millet raw
Selenium 2.7µg 0.7µg Millet raw
Vitamin A 0IU 360IU Wakame
Vitamin A RAE 0µg 18µg Wakame
Vitamin E 0.05mg 1mg Wakame
Vitamin C 0mg 3mg Wakame
Vitamin B1 0.421mg 0.06mg Millet raw
Vitamin B2 0.29mg 0.23mg Millet raw
Vitamin B3 4.72mg 1.6mg Millet raw
Vitamin B5 0.848mg 0.697mg Millet raw
Vitamin B6 0.384mg 0.002mg Millet raw
Folate 85µg 196µg Wakame
Vitamin K 0.9µg 5.3µg Wakame
Tryptophan 0.119mg 0.035mg Millet raw
Threonine 0.353mg 0.165mg Millet raw
Isoleucine 0.465mg 0.087mg Millet raw
Leucine 1.4mg 0.257mg Millet raw
Lysine 0.212mg 0.112mg Millet raw
Methionine 0.221mg 0.063mg Millet raw
Phenylalanine 0.58mg 0.112mg Millet raw
Valine 0.578mg 0.209mg Millet raw
Histidine 0.236mg 0.015mg Millet raw
Saturated Fat 0.723g 0.13g Wakame
Omega-3 - EPA 0.186g Wakame
Monounsaturated Fat 0.773g 0.058g Millet raw
Polyunsaturated fat 2.134g 0.218g Millet raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet raw Wakame
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
29%
Wakame
Minerals Daily Need Coverage Score
86%
Millet raw
65%
Wakame

Comparison summary

Which food is lower in Saturated Fat?
Wakame
Wakame is lower in Saturated Fat (difference - 0.593g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 71)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $0.6)
Which food is lower in Sugar?
Millet raw
Millet raw is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
Millet raw
Millet raw contains less Sodium (difference - 867mg)
Which food is richer in minerals?
Millet raw
Millet raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.