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Flax vs Millet - In-Depth Nutrition Comparison

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Differences between Flax and Millet

  • Flax is higher than Millet in Vitamin B1, Fiber, Magnesium, Copper, Phosphorus, Selenium, Manganese, Iron, Calcium, and Zinc.
  • Flax's daily need coverage for Vitamin B1 is 102% higher.
  • Flax has 32 times more Calcium than Millet. While Flax has 255mg of Calcium, Millet has only 8mg.

The food types used in this comparison are Seeds, flaxseed and Millet, raw.

Infographic

Flax vs Millet infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Flax
7
:
1
Millet
Contains more Iron +90.4%
Contains more Calcium +3087.5%
Contains more Potassium +316.9%
Contains more Magnesium +243.9%
Contains more Copper +62.7%
Contains more Zinc +158.3%
Contains more Phosphorus +125.3%
Contains less Sodium -83.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 215% 77% 72% 280% 407% 119% 276% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 113% 3% 18% 82% 250% 46% 123% 1%
Contains more Iron +90.4%
Contains more Calcium +3087.5%
Contains more Potassium +316.9%
Contains more Magnesium +243.9%
Contains more Copper +62.7%
Contains more Zinc +158.3%
Contains more Phosphorus +125.3%
Contains less Sodium -83.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Flax
7
:
2
Millet
Contains more Vitamin C +∞%
Contains more Vitamin E +520%
Contains more Vitamin B1 +290.5%
Contains more Vitamin B5 +16.2%
Contains more Vitamin B6 +23.2%
Contains more Vitamin K +377.8%
Contains more Vitamin B2 +80.1%
Contains more Vitamin B3 +53.2%
Equal in Folate - 85
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 0% 7% 0% 411% 38% 58% 60% 110% 0% 11% 66%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 1% 0% 106% 67% 89% 51% 89% 0% 3% 64%
Contains more Vitamin C +∞%
Contains more Vitamin E +520%
Contains more Vitamin B1 +290.5%
Contains more Vitamin B5 +16.2%
Contains more Vitamin B6 +23.2%
Contains more Vitamin K +377.8%
Contains more Vitamin B2 +80.1%
Contains more Vitamin B3 +53.2%
Equal in Folate - 85

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
63
Flax
39
Millet
Mineral Summary Score
181
Flax
79
Millet

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
110%
Flax
66%
Millet
Carbohydrates
29%
Flax
73%
Millet
Fats
195%
Flax
19%
Millet

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax Millet
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Millet
Millet is lower in Sugar (difference - 1.55g)
Which food contains less Sodium?
Millet
Millet contains less Sodium (difference - 25mg)
Which food is lower in Saturated Fat?
Millet
Millet is lower in Saturated Fat (difference - 2.94g)
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)

All nutrients comparison - raw data values

Nutrient Flax Millet Opinion
Calories 534 378 Flax
Protein 18.29 11.02 Flax
Fats 42.16 4.22 Flax
Vitamin C 0.6 0 Flax
Carbs 28.88 72.85 Millet
Cholesterol 0 0
Vitamin D 0 0
Iron 5.73 3.01 Flax
Calcium 255 8 Flax
Potassium 813 195 Flax
Magnesium 392 114 Flax
Sugar 1.55 Millet
Fiber 27.3 8.5 Flax
Copper 1.22 0.75 Flax
Zinc 4.34 1.68 Flax
Starch
Phosphorus 642 285 Flax
Sodium 30 5 Millet
Vitamin A 0 0
Vitamin E 0.31 0.05 Flax
Vitamin D 0 0
Vitamin B1 1.644 0.421 Flax
Vitamin B2 0.161 0.29 Millet
Vitamin B3 3.08 4.72 Millet
Vitamin B5 0.985 0.848 Flax
Vitamin B6 0.473 0.384 Flax
Vitamin B12 0 0
Vitamin K 4.3 0.9 Flax
Folate 87 85 Flax
Trans Fat
Saturated Fat 3.663 0.723 Millet
Monounsaturated Fat 7.527 0.773 Flax
Polyunsaturated fat 28.73 2.134 Flax
Tryptophan 0.297 0.119 Flax
Threonine 0.766 0.353 Flax
Isoleucine 0.896 0.465 Flax
Leucine 1.235 1.4 Millet
Lysine 0.862 0.212 Flax
Methionine 0.37 0.221 Flax
Phenylalanine 0.957 0.58 Flax
Valine 1.072 0.578 Flax
Histidine 0.472 0.236 Flax
Fructose 0 Flax

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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/169702/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.