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  6. Millet vs. Flour

Millet vs. Flour — In-Depth Nutrition Comparison

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Summary of differences between millet and flour

  • Millet has more magnesium, while flour has more selenium, vitamin B1, iron, folate, vitamin B2, vitamin B3, manganese, fiber, and vitamin B5.
  • Flour covers your daily need for selenium, 60% more than millet.
  • Millet contains 2 times more magnesium than flour. While millet contains 44mg of magnesium, flour contains only 22mg.

These are the specific foods used in this comparison Millet, cooked and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Millet 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Millet
Millet
3
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%
Flour
Flour
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more MagnesiumMagnesium +100%
Contains more CopperCopper +11.8%
Contains more ZincZinc +30%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +72.6%
Contains more IronIron +636.5%
Contains more ManganeseManganese +150.7%
Contains more SeleniumSelenium +3666.7%
~equal in Phosphorus ~108mg
~equal in Sodium ~2mg

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
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 0% 0% 0.4% 0% 27% 19% 25% 10% 25% 0% 0.75% 14% 6.1%
Flour
Flour
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% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Contains more Vitamin B6Vitamin B6 +145.5%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B1Vitamin B1 +640.6%
Contains more Vitamin B2Vitamin B2 +502.4%
Contains more Vitamin B3Vitamin B3 +343.9%
Contains more Vitamin B5Vitamin B5 +156.1%
Contains more FolateFolate +863.2%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0.3µg
~equal in Choline ~10.4mg

All nutrients comparison - raw data values

Nutrient Millet Flour DV% diff.
Selenium 0.9µg 33.9µg 60%
Vitamin B1 0.106mg 0.785mg 57%
Iron 0.63mg 4.64mg 50%
Folate 19µg 183µg 41%
Vitamin B2 0.082mg 0.494mg 32%
Vitamin B3 1.33mg 5.904mg 29%
Manganese 0.272mg 0.682mg 18%
Carbs 23.67g 76.31g 18%
Protein 3.51g 10.33g 14%
Calories 119kcal 364kcal 12%
Fiber 1.3g 2.7g 6%
Vitamin B5 0.171mg 0.438mg 5%
Vitamin B6 0.108mg 0.044mg 5%
Magnesium 44mg 22mg 5%
Zinc 0.91mg 0.7mg 2%
Copper 0.161mg 0.144mg 2%
Phosphorus 100mg 108mg 1%
Polyunsaturated fat 0.508g 0.413g 1%
Potassium 62mg 107mg 1%
Calcium 3mg 15mg 1%
Fats 1g 0.98g 0%
Net carbs 22.37g 73.61g N/A
Sugar 0.13g 0.27g N/A
Sodium 2mg 2mg 0%
Vitamin E 0.02mg 0.06mg 0%
Vitamin K 0.3µg 0.3µg 0%
Choline 11.2mg 10.4mg 0%
Saturated fat 0.172g 0.155g 0%
Monounsaturated fat 0.184g 0.087g 0%
Tryptophan 0.038mg 0.127mg 0%
Threonine 0.113mg 0.281mg 0%
Isoleucine 0.148mg 0.357mg 0%
Leucine 0.446mg 0.71mg 0%
Lysine 0.067mg 0.228mg 0%
Methionine 0.07mg 0.183mg 0%
Phenylalanine 0.185mg 0.52mg 0%
Valine 0.184mg 0.415mg 0%
Histidine 0.075mg 0.23mg 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
Flour
Flour
3
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 WaterWater +499.1%
Contains more ProteinProtein +194.3%
Contains more CarbsCarbs +222.4%
Contains more OtherOther +12.2%
~equal in Fats ~0.98g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Millet
Millet
2
20% 21% 59%
Saturated fat: Sat. Fat 0.172 g
Monounsaturated fat: Mono. Fat 0.184 g
Polyunsaturated fat: Poly. Fat 0.508 g
Flour
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains more Mono. FatMonounsaturated fat +111.5%
Contains more Poly. FatPolyunsaturated fat +23%
~equal in Saturated fat ~0.155g

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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. 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.