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Flax seeds vs. Millet raw — In-Depth Nutrition Comparison

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Differences between flax seeds and millet raw

  • Flax seeds are higher than millet raw in vitamin B1, fiber, magnesium, copper, phosphorus, selenium, manganese, iron, calcium, and zinc.
  • Flax seeds' daily need coverage for vitamin B1 is 102% higher.
  • Flax seeds have 32 times more calcium than millet raw. While flax seeds have 255mg of calcium, millet raw has only 8mg.

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

Infographic

Flax seeds vs Millet raw 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
Contains more MagnesiumMagnesium +243.9%
Contains more CalciumCalcium +3087.5%
Contains more PotassiumPotassium +316.9%
Contains more IronIron +90.4%
Contains more CopperCopper +62.7%
Contains more ZincZinc +158.3%
Contains more PhosphorusPhosphorus +125.3%
Contains more ManganeseManganese +52.1%
Contains more SeleniumSelenium +840.7%
Contains less SodiumSodium -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" 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%
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% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +520%
Contains more Vitamin B1Vitamin B1 +290.5%
Contains more Vitamin B5Vitamin B5 +16.2%
Contains more Vitamin B6Vitamin B6 +23.2%
Contains more Vitamin KVitamin K +377.8%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +80.1%
Contains more Vitamin B3Vitamin B3 +53.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~85µg

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
11% 4% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 g
Contains more ProteinProtein +66%
Contains more FatsFats +899.1%
Contains more OtherOther +14.5%
Contains more CarbsCarbs +152.3%
Contains more WaterWater +24.6%

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
20% 21% 59%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.773 g
Polyunsaturated fat: Poly. Fat 2.134 g
Contains more Mono. FatMonounsaturated fat +873.7%
Contains more Poly. FatPolyunsaturated fat +1246.3%
Contains less Sat. FatSaturated fat -80.3%

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 raw
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 raw DV% diff.
Polyunsaturated fat 28.73g 2.134g 177%
Vitamin B1 1.644mg 0.421mg 102%
Fiber 27.3g 8.5g 75%
Magnesium 392mg 114mg 66%
Fats 42.16g 4.22g 58%
Copper 1.22mg 0.75mg 52%
Phosphorus 642mg 285mg 51%
Selenium 25.4µg 2.7µg 41%
Manganese 2.482mg 1.632mg 37%
Iron 5.73mg 3.01mg 34%
Calcium 255mg 8mg 25%
Zinc 4.34mg 1.68mg 24%
Potassium 813mg 195mg 18%
Monounsaturated fat 7.527g 0.773g 17%
Protein 18.29g 11.02g 15%
Carbs 28.88g 72.85g 15%
Choline 78.7mg 14%
Saturated fat 3.663g 0.723g 13%
Vitamin B3 3.08mg 4.72mg 10%
Vitamin B2 0.161mg 0.29mg 10%
Calories 534kcal 378kcal 8%
Vitamin B6 0.473mg 0.384mg 7%
Vitamin B5 0.985mg 0.848mg 3%
Vitamin K 4.3µg 0.9µg 3%
Vitamin E 0.31mg 0.05mg 2%
Folate 87µg 85µg 1%
Sodium 30mg 5mg 1%
Vitamin C 0.6mg 0mg 1%
Net carbs 1.58g 64.35g N/A
Sugar 1.55g N/A
Tryptophan 0.297mg 0.119mg 0%
Threonine 0.766mg 0.353mg 0%
Isoleucine 0.896mg 0.465mg 0%
Leucine 1.235mg 1.4mg 0%
Lysine 0.862mg 0.212mg 0%
Methionine 0.37mg 0.221mg 0%
Phenylalanine 0.957mg 0.58mg 0%
Valine 1.072mg 0.578mg 0%
Histidine 0.472mg 0.236mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Which food is preferable for your diet?

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

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
36%
Millet raw
Minerals Daily Need Coverage Score
191%
Flax seeds
86%
Millet raw

Comparison summary

Which food is lower in Sugar?
Millet raw
Millet raw is lower in Sugar (difference - 1.55g)
Which food contains less Sodium?
Millet raw
Millet raw contains less Sodium (difference - 25mg)
Which food is lower in Saturated fat?
Millet raw
Millet raw is lower in Saturated fat (difference - 2.94g)
Which food is lower in glycemic index?
Millet raw
Millet raw is lower in glycemic index (difference - 71)
Which food is cheaper?
Millet raw
Millet raw 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 raw - 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.