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Millet raw vs Flour - In-Depth Nutrition Comparison

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Important differences between Millet raw and Flour

  • Millet raw has more Copper, Manganese, Vitamin B6, Phosphorus, Fiber, and Magnesium, however Flour is richer in Selenium, Vitamin B1, Folate, and Iron.
  • Millet raw's daily need coverage for Copper is 67% more.
  • Millet raw contains 9 times more Vitamin B6 than Flour. Millet raw contains 0.384mg of Vitamin B6, while Flour contains 0.044mg.

The food varieties used in the comparison are Millet, raw and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Millet raw vs Flour 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Millet raw
Millet raw
5
:
3
Flour
Flour
Contains more Magnesium +418.2%
Contains more Phosphorus +163.9%
Contains more Potassium +82.2%
Contains more Zinc +140%
Contains more Copper +420.8%
Contains more Calcium +87.5%
Contains more Iron +54.2%
Contains less Sodium -60%
Millet raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 113% 82% 123% 18% 1% 46% 250%
Flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 174% 16% 47% 10% 1% 20% 48%
Contains more Magnesium +418.2%
Contains more Phosphorus +163.9%
Contains more Potassium +82.2%
Contains more Zinc +140%
Contains more Copper +420.8%
Contains more Calcium +87.5%
Contains more Iron +54.2%
Contains less Sodium -60%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Millet raw
Millet raw
3
:
5
Flour
Flour
Contains more Vitamin B5 +93.6%
Contains more Vitamin B6 +772.7%
Contains more Vitamin K +200%
Contains more Vitamin E +20%
Contains more Vitamin B1 +86.5%
Contains more Vitamin B2 +70.3%
Contains more Vitamin B3 +25.1%
Contains more Folate +115.3%
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%
Flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
Contains more Vitamin B5 +93.6%
Contains more Vitamin B6 +772.7%
Contains more Vitamin K +200%
Contains more Vitamin E +20%
Contains more Vitamin B1 +86.5%
Contains more Vitamin B2 +70.3%
Contains more Vitamin B3 +25.1%
Contains more Folate +115.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Millet raw
Millet raw
3
:
2
Flour
Flour
Contains more Fats +330.6%
Contains more Other +604.3%
Contains more Water +37.5%
Equal in Protein - 10.33
Equal in Carbs - 76.31
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
Flour
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more Fats +330.6%
Contains more Other +604.3%
Contains more Water +37.5%
Equal in Protein - 10.33
Equal in Carbs - 76.31

Fat Type Comparison

Fat type breakdown side-by-side comparison
Millet raw
Millet raw
2
:
1
Flour
Flour
Contains more Monounsaturated Fat +788.5%
Contains more Polyunsaturated fat +416.7%
Contains less Saturated Fat -78.6%
Millet raw
20% 21% 59%
Saturated Fat: 0.723 g
Monounsaturated Fat: 0.773 g
Polyunsaturated fat: 2.134 g
Flour
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Contains more Monounsaturated Fat +788.5%
Contains more Polyunsaturated fat +416.7%
Contains less Saturated Fat -78.6%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Millet raw Flour
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Millet raw Flour Opinion
Net carbs 64.35g 73.61g Flour
Protein 11.02g 10.33g Millet raw
Fats 4.22g 0.98g Millet raw
Carbs 72.85g 76.31g Flour
Calories 378kcal 364kcal Millet raw
Sugar 0.27g Millet raw
Fiber 8.5g 2.7g Millet raw
Calcium 8mg 15mg Flour
Iron 3.01mg 4.64mg Flour
Magnesium 114mg 22mg Millet raw
Phosphorus 285mg 108mg Millet raw
Potassium 195mg 107mg Millet raw
Sodium 5mg 2mg Flour
Zinc 1.68mg 0.7mg Millet raw
Copper 0.75mg 0.144mg Millet raw
Vitamin E 0.05mg 0.06mg Flour
Vitamin B1 0.421mg 0.785mg Flour
Vitamin B2 0.29mg 0.494mg Flour
Vitamin B3 4.72mg 5.904mg Flour
Vitamin B5 0.848mg 0.438mg Millet raw
Vitamin B6 0.384mg 0.044mg Millet raw
Folate 85µg 183µg Flour
Vitamin K 0.9µg 0.3µg Millet raw
Tryptophan 0.119mg 0.127mg Flour
Threonine 0.353mg 0.281mg Millet raw
Isoleucine 0.465mg 0.357mg Millet raw
Leucine 1.4mg 0.71mg Millet raw
Lysine 0.212mg 0.228mg Flour
Methionine 0.221mg 0.183mg Millet raw
Phenylalanine 0.58mg 0.52mg Millet raw
Valine 0.578mg 0.415mg Millet raw
Histidine 0.236mg 0.23mg Millet raw
Saturated Fat 0.723g 0.155g Flour
Monounsaturated Fat 0.773g 0.087g Millet raw
Polyunsaturated fat 2.134g 0.413g Millet raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet raw Flour
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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
39%
Millet raw
50%
Flour
Minerals Daily Need Coverage Score
79%
Millet raw
40%
Flour

Comparison summary

Which food is lower in Sugar?
Millet raw
Millet raw is lower in Sugar (difference - 0.27g)
Which food is lower in glycemic index?
Millet raw
Millet raw is lower in glycemic index (difference - 1)
Which food is cheaper?
Millet raw
Millet raw is cheaper (difference - $0.4)
Which food is richer in minerals?
Millet raw
Millet raw is relatively richer in minerals
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 0.568g)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Millet raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/nutrients
  2. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.