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Flax vs Millet raw - In-Depth Nutrition Comparison

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Differences between Flax and Millet raw

  • Flax is higher than Millet raw 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 raw. While Flax has 255mg of Calcium, Millet raw has only 8mg.

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

Infographic

Flax 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +3087.5%
Contains more Iron +90.4%
Contains more Magnesium +243.9%
Contains more Phosphorus +125.3%
Contains more Potassium +316.9%
Contains more Zinc +158.3%
Contains more Copper +62.7%
Contains less Sodium -83.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 77% 215% 280% 276% 72% 4% 119% 407%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 113% 82% 123% 18% 1% 46% 250%
Contains more Calcium +3087.5%
Contains more Iron +90.4%
Contains more Magnesium +243.9%
Contains more Phosphorus +125.3%
Contains more Potassium +316.9%
Contains more Zinc +158.3%
Contains more Copper +62.7%
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
:
Contains more Vitamin E +520%
Contains more Vitamin C +∞%
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 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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 106% 67% 89% 51% 89% 64% 0% 3%
Contains more Vitamin E +520%
Contains more Vitamin C +∞%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +66%
Contains more Fats +899.1%
Contains more Other +14.5%
Contains more Carbs +152.3%
Contains more Water +24.6%
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 Protein +66%
Contains more Fats +899.1%
Contains more Other +14.5%
Contains more Carbs +152.3%
Contains more Water +24.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +873.7%
Contains more Polyunsaturated fat +1246.3%
Contains less Saturated Fat -80.3%
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
20% 21% 59%
Saturated Fat: 0.723 g
Monounsaturated Fat: 0.773 g
Polyunsaturated fat: 2.134 g
Contains more Monounsaturated Fat +873.7%
Contains more Polyunsaturated fat +1246.3%
Contains less Saturated Fat -80.3%

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 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 Millet raw Opinion
Net carbs 1.58g 64.35g Millet raw
Protein 18.29g 11.02g Flax
Fats 42.16g 4.22g Flax
Carbs 28.88g 72.85g Millet raw
Calories 534kcal 378kcal Flax
Sugar 1.55g Millet raw
Fiber 27.3g 8.5g Flax
Calcium 255mg 8mg Flax
Iron 5.73mg 3.01mg Flax
Magnesium 392mg 114mg Flax
Phosphorus 642mg 285mg Flax
Potassium 813mg 195mg Flax
Sodium 30mg 5mg Millet raw
Zinc 4.34mg 1.68mg Flax
Copper 1.22mg 0.75mg Flax
Vitamin E 0.31mg 0.05mg Flax
Vitamin C 0.6mg 0mg Flax
Vitamin B1 1.644mg 0.421mg Flax
Vitamin B2 0.161mg 0.29mg Millet raw
Vitamin B3 3.08mg 4.72mg Millet raw
Vitamin B5 0.985mg 0.848mg Flax
Vitamin B6 0.473mg 0.384mg Flax
Folate 87µg 85µg Flax
Vitamin K 4.3µg 0.9µg Flax
Tryptophan 0.297mg 0.119mg Flax
Threonine 0.766mg 0.353mg Flax
Isoleucine 0.896mg 0.465mg Flax
Leucine 1.235mg 1.4mg Millet raw
Lysine 0.862mg 0.212mg Flax
Methionine 0.37mg 0.221mg Flax
Phenylalanine 0.957mg 0.58mg Flax
Valine 1.072mg 0.578mg Flax
Histidine 0.472mg 0.236mg Flax
Saturated Fat 3.663g 0.723g Millet raw
Monounsaturated Fat 7.527g 0.773g Flax
Polyunsaturated fat 28.73g 2.134g 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 raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
63%
Flax
39%
Millet raw
Minerals Daily Need Coverage Score
181%
Flax
79%
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
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

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 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.