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  6. Millet vs. Tofu yogurt

Millet vs. Tofu yogurt — In-Depth Nutrition Comparison

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How are millet and tofu yogurt different?

  • Millet is richer in copper, phosphorus, vitamin B3, vitamin B6, and zinc, while tofu yogurt is higher in selenium, calcium, choline, and iron.
  • Tofu yogurt covers your daily need for selenium, 22% more than millet.
  • Millet contains 7 times more fiber than tofu yogurt. Millet contains 1.3g of fiber, while tofu yogurt contains 0.2g.

Millet, cooked and Tofu yogurt types were used in this article.

Infographic

Millet vs Tofu yogurt 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
Millet
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 0.9% 5.5% 24% 54% 25% 43% 0.26% 35% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 35% 4.1% 40% 25% 8.5% 16% 4.6% 0% 71%
Contains more PotassiumPotassium +31.9%
Contains more CopperCopper +114.7%
Contains more ZincZinc +193.5%
Contains more PhosphorusPhosphorus +163.2%
Contains less SodiumSodium -94.3%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +3833.3%
Contains more IronIron +68.3%
Contains more SeleniumSelenium +1344.4%
~equal in Magnesium ~40mg

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
Millet
6
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% 0.4% 0% 27% 19% 25% 10% 25% 0% 0.75% 14% 6.1%
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 8.3% 0.67% 6.2% 0% 15% 4.6% 4.5% 0% 4.6% 0% 8.8% 4.5% 26%
Contains more Vitamin B1Vitamin B1 +76.7%
Contains more Vitamin B2Vitamin B2 +310%
Contains more Vitamin B3Vitamin B3 +454.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +440%
Contains more FolateFolate +216.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1450%
Contains more Vitamin KVitamin K +1066.7%
Contains more CholineCholine +332.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Millet Tofu yogurt DV% diff.
Selenium 0.9µg 13µg 22%
Manganese 0.272mg 12%
Calcium 3mg 118mg 12%
Copper 0.161mg 0.075mg 10%
Phosphorus 100mg 38mg 9%
Vitamin B3 1.33mg 0.24mg 7%
Vitamin B6 0.108mg 0.02mg 7%
Choline 11.2mg 48.4mg 7%
Zinc 0.91mg 0.31mg 5%
Iron 0.63mg 1.06mg 5%
Vitamin B2 0.082mg 0.02mg 5%
Vitamin B1 0.106mg 0.06mg 4%
Fiber 1.3g 0.2g 4%
Folate 19µg 6µg 3%
Carbs 23.67g 15.96g 3%
Vitamin B5 0.171mg 3%
Vitamin C 0mg 2.5mg 3%
Polyunsaturated fat 0.508g 1.017g 3%
Vitamin K 0.3µg 3.5µg 3%
Vitamin E 0.02mg 0.31mg 2%
Monounsaturated fat 0.184g 0.4g 1%
Calories 119kcal 94kcal 1%
Sodium 2mg 35mg 1%
Magnesium 44mg 40mg 1%
Fats 1g 1.8g 1%
Protein 3.51g 3.5g 0%
Net carbs 22.37g 15.76g N/A
Potassium 62mg 47mg 0%
Sugar 0.13g 1.24g N/A
Vitamin A 0µg 2µg 0%
Saturated fat 0.172g 0.259g 0%
Tryptophan 0.038mg 0%
Threonine 0.113mg 0%
Isoleucine 0.148mg 0%
Leucine 0.446mg 0%
Lysine 0.067mg 0%
Methionine 0.07mg 0%
Phenylalanine 0.185mg 0%
Valine 0.184mg 0%
Histidine 0.075mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Millet
Millet
2
4% 24% 71%
Protein: 3.51 g
Fats: 1 g
Carbs: 23.67 g
Water: 71.41 g
Other: 0.41 g
4% 2% 16% 78%
Protein: 3.5 g
Fats: 1.8 g
Carbs: 15.96 g
Water: 77.5 g
Other: 1.24 g
Contains more CarbsCarbs +48.3%
Contains more FatsFats +80%
Contains more OtherOther +202.4%
~equal in Protein ~3.5g
~equal in Water ~77.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Millet
Millet
1
20% 21% 59%
Saturated fat: Sat. Fat 0.172 g
Monounsaturated fat: Mono. Fat 0.184 g
Polyunsaturated fat: Poly. Fat 0.508 g
15% 24% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.4 g
Polyunsaturated fat: Poly. Fat 1.017 g
Contains less Sat. FatSaturated fat -33.6%
Contains more Mono. FatMonounsaturated fat +117.4%
Contains more Poly. FatPolyunsaturated fat +100.2%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168871/nutrients
  2. Tofu yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167722/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.