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Spinach raw vs. Millet flour — In-Depth Nutrition Comparison

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The main differences between spinach raw and millet flour

  • Spinach raw is richer in vitamin K, folate, and vitamin C, yet millet flour is richer in selenium, copper, phosphorus, vitamin B3, vitamin B1, vitamin B5, and zinc.
  • Daily need coverage for vitamin K for spinach raw is 402% higher.
  • Spinach raw has a lower glycemic index than millet flour.

Food types used in this article are Spinach, raw and Millet flour.

Infographic

Spinach raw vs Millet flour 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" 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 85% 4.2% 20% 148% 178% 72% 122% 0.52% 131% 178%
Contains more CalciumCalcium +607.1%
Contains more PotassiumPotassium +149.1%
Contains more MagnesiumMagnesium +50.6%
Contains more IronIron +45.4%
Contains more CopperCopper +311.5%
Contains more ZincZinc +396.2%
Contains more PhosphorusPhosphorus +481.6%
Contains less SodiumSodium -94.9%
Contains more ManganeseManganese +11.7%
Contains more SeleniumSelenium +3170%

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
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% 2.2% 0% 103% 17% 113% 76% 86% 0% 2% 32% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1745.5%
Contains more Vitamin B2Vitamin B2 +158.9%
Contains more Vitamin KVitamin K +60262.5%
Contains more FolateFolate +361.9%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +429.5%
Contains more Vitamin B3Vitamin B3 +731.5%
Contains more Vitamin B5Vitamin B5 +1849.2%
Contains more Vitamin B6Vitamin B6 +90.8%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
11% 4% 75% 9%
Protein: 10.75 g
Fats: 4.25 g
Carbs: 75.12 g
Water: 8.67 g
Other: 1.21 g
Contains more WaterWater +954.2%
Contains more OtherOther +42.1%
Contains more ProteinProtein +275.9%
Contains more FatsFats +989.7%
Contains more CarbsCarbs +1969.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
13% 23% 64%
Saturated fat: Sat. Fat 0.536 g
Monounsaturated fat: Mono. Fat 0.924 g
Polyunsaturated fat: Poly. Fat 2.618 g
Contains less Sat. FatSaturated fat -88.2%
Contains more Mono. FatMonounsaturated fat +9140%
Contains more Poly. FatPolyunsaturated fat +1486.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
16% 26% 35% 23%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.11 g
Fructose: 0.15 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
98% 2%
Starch: 69.88 g
Sucrose: 0.3 g
Glucose: 1.26 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0.11 g
Galactose: 0 g
Contains more FructoseFructose +∞%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +328.6%
Contains more GlucoseGlucose +1045.5%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spinach raw Millet flour DV% diff.
Vitamin K 482.9µg 0.8µg 402%
Selenium 1µg 32.7µg 58%
Vitamin A 469µg 52%
Copper 0.13mg 0.535mg 45%
Folate 194µg 42µg 38%
Phosphorus 49mg 285mg 34%
Vitamin B3 0.724mg 6.02mg 33%
Vitamin C 28.1mg 0mg 31%
Starch 69.88g 29%
Vitamin B1 0.078mg 0.413mg 28%
Carbs 3.63g 75.12g 24%
Vitamin B5 0.065mg 1.267mg 24%
Zinc 0.53mg 2.63mg 19%
Calories 23kcal 382kcal 18%
Polyunsaturated fat 0.165g 2.618g 16%
Protein 2.86g 10.75g 16%
Iron 2.71mg 3.94mg 15%
Vitamin B6 0.195mg 0.372mg 14%
Vitamin E 2.03mg 0.11mg 13%
Potassium 558mg 224mg 10%
Magnesium 79mg 119mg 10%
Calcium 99mg 14mg 9%
Vitamin B2 0.189mg 0.073mg 9%
Fats 0.39g 4.25g 6%
Fiber 2.2g 3.5g 5%
Manganese 0.897mg 1.002mg 5%
Choline 19.3mg 4%
Sodium 79mg 4mg 3%
Monounsaturated fat 0.01g 0.924g 2%
Saturated fat 0.063g 0.536g 2%
Net carbs 1.43g 71.62g N/A
Sugar 0.42g 1.66g N/A
Trans fat 0g 0.002g N/A
Tryptophan 0.039mg 0.17mg 0%
Threonine 0.122mg 0.354mg 0%
Isoleucine 0.147mg 0.473mg 0%
Leucine 0.223mg 1.537mg 0%
Lysine 0.174mg 0.144mg 0%
Methionine 0.053mg 0.319mg 0%
Phenylalanine 0.129mg 0.675mg 0%
Valine 0.161mg 0.584mg 0%
Histidine 0.064mg 0.257mg 0%
Fructose 0.15g 0g 0%
Omega-3 - ALA 0.044g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 2.549g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach raw Millet flour
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
137%
Spinach raw
33%
Millet flour
Minerals Daily Need Coverage Score
45%
Spinach raw
94%
Millet flour

Comparison summary

Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 1.24g)
Which food is lower in Saturated fat?
Spinach raw
Spinach raw is lower in Saturated fat (difference - 0.473g)
Which food is lower in glycemic index?
Spinach raw
Spinach raw is lower in glycemic index (difference - 38)
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
Which food is lower in Cholesterol?
Millet flour
Millet flour is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Millet flour
Millet flour contains less Sodium (difference - 75mg)
Which food is cheaper?
Millet flour
Millet flour is cheaper (difference - $0.2)
Which food is richer in minerals?
Millet flour
Millet flour is relatively richer in minerals

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/nutrients
  2. Millet flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172023/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.