Spinach raw vs. Millet flour — In-Depth Nutrition Comparison
Compare
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
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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
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
Saturated fat:
Sat. Fat
0.063 g
Monounsaturated fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.165 g
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
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
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.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Rich in vitamins |
|
||
| Lower in Cholesterol |
|
||
| Lower in Sodium |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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%
33%
Minerals Daily Need Coverage Score
45%
94%
Comparison summary
Which food is lower in Sugar?
Spinach raw is lower in Sugar (difference - 1.24g)
Which food is lower in Saturated fat?
Spinach raw is lower in Saturated fat (difference - 0.473g)
Which food is lower in glycemic index?
Spinach raw is lower in glycemic index (difference - 38)
Which food is richer in vitamins?
Spinach raw is relatively richer in vitamins
Which food is lower in Cholesterol?
Millet flour is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Millet flour contains less Sodium (difference - 75mg)
Which food is cheaper?
Millet flour is cheaper (difference - $0.2)
Which food is richer in minerals?
Millet flour is relatively richer in minerals