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  6. Flax seeds vs. Millet

Flax seeds vs. Millet — In-Depth Nutrition Comparison

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Important differences between flax seeds and millet

  • Flax seeds have more vitamin B1, copper, fiber, manganese, magnesium, phosphorus, iron, selenium, zinc, and vitamin B6 than millet.
  • Flax seeds' daily need coverage for vitamin B1 is 128% more.
  • Flax seeds contain 28 times more Selenium than millet. Flax seeds contain 25.4µg of Selenium, while millet contains 0.9µg.

The food varieties used in the comparison are Seeds, flaxseed and Millet, cooked.

Infographic

Flax seeds vs Millet 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Millet
Millet
1
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%
Contains more MagnesiumMagnesium +790.9%
Contains more CalciumCalcium +8400%
Contains more PotassiumPotassium +1211.3%
Contains more IronIron +809.5%
Contains more CopperCopper +657.8%
Contains more ZincZinc +376.9%
Contains more PhosphorusPhosphorus +542%
Contains more ManganeseManganese +812.5%
Contains more SeleniumSelenium +2722.2%
Contains less SodiumSodium -93.3%

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.
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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
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% 0.18% 0.4% 0% 27% 19% 25% 10% 25% 0% 0.75% 14% 6.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +1450%
Contains more Vitamin B1Vitamin B1 +1450.9%
Contains more Vitamin B2Vitamin B2 +96.3%
Contains more Vitamin B3Vitamin B3 +131.6%
Contains more Vitamin B5Vitamin B5 +476%
Contains more Vitamin B6Vitamin B6 +338%
Contains more Vitamin KVitamin K +1333.3%
Contains more FolateFolate +357.9%
Contains more CholineCholine +602.7%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Millet
Millet
1
4% 24% 71%
Protein: 3.51 g
Fats: 1 g
Carbs: 23.67 g
Water: 71.41 g
Other: 0.41 g
Contains more ProteinProtein +421.1%
Contains more FatsFats +4116%
Contains more CarbsCarbs +22%
Contains more OtherOther +804.9%
Contains more WaterWater +926%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 19% 72%
Saturated Fat: Sat. Fat 3.663 g
Monounsaturated Fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
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
Contains more Mono. FatMonounsaturated Fat +3990.8%
Contains more Poly. FatPolyunsaturated fat +5555.5%
Contains less Sat. FatSaturated Fat -95.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flax seeds Millet
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Flax seeds Millet Opinion
Calories 534kcal 119kcal Flax seeds
Protein 18.29g 3.51g Flax seeds
Fats 42.16g 1g Flax seeds
Vitamin C 0.6mg 0mg Flax seeds
Net carbs 1.58g 22.37g Millet
Carbs 28.88g 23.67g Flax seeds
Magnesium 392mg 44mg Flax seeds
Calcium 255mg 3mg Flax seeds
Potassium 813mg 62mg Flax seeds
Iron 5.73mg 0.63mg Flax seeds
Sugar 1.55g 0.13g Millet
Fiber 27.3g 1.3g Flax seeds
Copper 1.22mg 0.161mg Flax seeds
Zinc 4.34mg 0.91mg Flax seeds
Phosphorus 642mg 100mg Flax seeds
Sodium 30mg 2mg Millet
Vitamin A 0IU 3IU Millet
Vitamin E 0.31mg 0.02mg Flax seeds
Manganese 2.482mg 0.272mg Flax seeds
Selenium 25.4µg 0.9µg Flax seeds
Vitamin B1 1.644mg 0.106mg Flax seeds
Vitamin B2 0.161mg 0.082mg Flax seeds
Vitamin B3 3.08mg 1.33mg Flax seeds
Vitamin B5 0.985mg 0.171mg Flax seeds
Vitamin B6 0.473mg 0.108mg Flax seeds
Vitamin K 4.3µg 0.3µg Flax seeds
Folate 87µg 19µg Flax seeds
Choline 78.7mg 11.2mg Flax seeds
Saturated Fat 3.663g 0.172g Millet
Monounsaturated Fat 7.527g 0.184g Flax seeds
Polyunsaturated fat 28.73g 0.508g Flax seeds
Tryptophan 0.297mg 0.038mg Flax seeds
Threonine 0.766mg 0.113mg Flax seeds
Isoleucine 0.896mg 0.148mg Flax seeds
Leucine 1.235mg 0.446mg Flax seeds
Lysine 0.862mg 0.067mg Flax seeds
Methionine 0.37mg 0.07mg Flax seeds
Phenylalanine 0.957mg 0.185mg Flax seeds
Valine 1.072mg 0.184mg Flax seeds
Histidine 0.472mg 0.075mg Flax seeds
Omega-6 - Eicosadienoic acid 0.007g Flax seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax seeds Millet
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
62%
Flax seeds
10%
Millet
Minerals Daily Need Coverage Score
191%
Flax seeds
22%
Millet

Comparison summary

Which food is lower in Sugar?
Millet
Millet is lower in Sugar (difference - 1.42g)
Which food contains less Sodium?
Millet
Millet contains less Sodium (difference - 28mg)
Which food is lower in Saturated Fat?
Millet
Millet is lower in Saturated Fat (difference - 3.491g)
Which food is lower in glycemic index?
Millet
Millet is lower in glycemic index (difference - 71)
Which food is cheaper?
Millet
Millet is cheaper (difference - $2.4)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds
Flax seeds is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/nutrients
  2. Millet - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168871/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.