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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

  • The amount of selenium, vitamin B1, iron, folate, vitamin B2, vitamin B3, manganese, carbs, protein, and fiber in flour is higher than in millet.
  • Flour covers your daily need for selenium 60% more than millet.

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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Millet
Millet
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.4% 27% 19% 25% 10% 25% 0% 0.75% 14%
Flour
Flour
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 1.2% 196% 114% 111% 26% 10% 0% 0.75% 137%
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 D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0.3µg

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%
Carbs 23.67g 76.31g 18%
Manganese 0.272mg 0.682mg 18%
Protein 3.51g 10.33g 14%
Calories 119kcal 364kcal 12%
Fiber 1.3g 2.7g 6%
Magnesium 44mg 22mg 5%
Vitamin B5 0.171mg 0.438mg 5%
Vitamin B6 0.108mg 0.044mg 5%
Copper 0.161mg 0.144mg 2%
Zinc 0.91mg 0.7mg 2%
Calcium 3mg 15mg 1%
Potassium 62mg 107mg 1%
Phosphorus 100mg 108mg 1%
Polyunsaturated fat 0.508g 0.413g 1%
Protein per 100 calories 2.9g 2.8g N/A
Calories per 10 g protein 339kcal 352kcal N/A
Weight per 100 calories 84g 27g N/A
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
2
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%
~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.