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  6. Flax vs. Millet

Flax vs. Millet — In-Depth Nutrition Comparison

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Important differences between Flax and Millet

  • Flax has more Vitamin B1, Copper, Fiber, Manganese, Magnesium, Phosphorus, Iron, Selenium, Zinc, and Vitamin B6 than Millet.
  • Flax's daily need coverage for Vitamin B1 is 128% more.
  • Flax contains 28 times more Selenium than Millet. Flax contains 25.4µg of Selenium, while Millet contains 0.9µg.

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

Infographic

Flax 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.
Flax
Flax
9
:
1
Millet
Millet
Contains more Calcium +8400%
Contains more Iron +809.5%
Contains more Magnesium +790.9%
Contains more Phosphorus +542%
Contains more Potassium +1211.3%
Contains more Zinc +376.9%
Contains more Copper +657.8%
Contains more Manganese +812.5%
Contains more Selenium +2722.2%
Contains less Sodium -93.3%
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Millet
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 24% 32% 43% 6% 1% 25% 54% 36% 5%
Contains more Calcium +8400%
Contains more Iron +809.5%
Contains more Magnesium +790.9%
Contains more Phosphorus +542%
Contains more Potassium +1211.3%
Contains more Zinc +376.9%
Contains more Copper +657.8%
Contains more Manganese +812.5%
Contains more Selenium +2722.2%
Contains less Sodium -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.
Flax
Flax
9
:
1
Millet
Millet
Contains more Vitamin E +1450%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1450.9%
Contains more Vitamin B2 +96.3%
Contains more Vitamin B3 +131.6%
Contains more Vitamin B5 +476%
Contains more Vitamin B6 +338%
Contains more Folate +357.9%
Contains more Vitamin K +1333.3%
Contains more Vitamin A +∞%
Flax
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
Millet
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 27% 19% 25% 11% 25% 15% 0% 1%
Contains more Vitamin E +1450%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1450.9%
Contains more Vitamin B2 +96.3%
Contains more Vitamin B3 +131.6%
Contains more Vitamin B5 +476%
Contains more Vitamin B6 +338%
Contains more Folate +357.9%
Contains more Vitamin K +1333.3%
Contains more Vitamin A +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flax
Flax
4
:
1
Millet
Millet
Contains more Protein +421.1%
Contains more Fats +4116%
Contains more Carbs +22%
Contains more Other +804.9%
Contains more Water +926%
Flax
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
4% 24% 71%
Protein: 3.51 g
Fats: 1 g
Carbs: 23.67 g
Water: 71.41 g
Other: 0.41 g
Contains more Protein +421.1%
Contains more Fats +4116%
Contains more Carbs +22%
Contains more Other +804.9%
Contains more Water +926%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flax
Flax
2
:
1
Millet
Millet
Contains more Monounsaturated Fat +3990.8%
Contains more Polyunsaturated fat +5555.5%
Contains less Saturated Fat -95.3%
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Millet
20% 21% 59%
Saturated Fat: 0.172 g
Monounsaturated Fat: 0.184 g
Polyunsaturated fat: 0.508 g
Contains more Monounsaturated Fat +3990.8%
Contains more Polyunsaturated fat +5555.5%
Contains less Saturated 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 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 Millet Opinion
Net carbs 1.58g 22.37g Millet
Protein 18.29g 3.51g Flax
Fats 42.16g 1g Flax
Carbs 28.88g 23.67g Flax
Calories 534kcal 119kcal Flax
Sugar 1.55g 0.13g Millet
Fiber 27.3g 1.3g Flax
Calcium 255mg 3mg Flax
Iron 5.73mg 0.63mg Flax
Magnesium 392mg 44mg Flax
Phosphorus 642mg 100mg Flax
Potassium 813mg 62mg Flax
Sodium 30mg 2mg Millet
Zinc 4.34mg 0.91mg Flax
Copper 1.22mg 0.161mg Flax
Manganese 2.482mg 0.272mg Flax
Selenium 25.4µg 0.9µg Flax
Vitamin A 0IU 3IU Millet
Vitamin E 0.31mg 0.02mg Flax
Vitamin C 0.6mg 0mg Flax
Vitamin B1 1.644mg 0.106mg Flax
Vitamin B2 0.161mg 0.082mg Flax
Vitamin B3 3.08mg 1.33mg Flax
Vitamin B5 0.985mg 0.171mg Flax
Vitamin B6 0.473mg 0.108mg Flax
Folate 87µg 19µg Flax
Vitamin K 4.3µg 0.3µg Flax
Tryptophan 0.297mg 0.038mg Flax
Threonine 0.766mg 0.113mg Flax
Isoleucine 0.896mg 0.148mg Flax
Leucine 1.235mg 0.446mg Flax
Lysine 0.862mg 0.067mg Flax
Methionine 0.37mg 0.07mg Flax
Phenylalanine 0.957mg 0.185mg Flax
Valine 1.072mg 0.184mg Flax
Histidine 0.472mg 0.075mg Flax
Saturated Fat 3.663g 0.172g Millet
Monounsaturated Fat 7.527g 0.184g Flax
Polyunsaturated fat 28.73g 0.508g Flax
Omega-6 - Eicosadienoic acid 0.007g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax Millet
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
63%
Flax
10%
Millet
Minerals Daily Need Coverage Score
191%
Flax
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
Flax is relatively richer in minerals
Which food is richer in vitamins?
Flax
Flax 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 - 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.