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  6. Spinach raw vs. Millet raw

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

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How are spinach raw and millet raw different?

  • Spinach raw is richer in vitamin K, vitamin A, vitamin C, and folate, while millet raw is higher in copper, phosphorus, manganese, vitamin B1, fiber, and vitamin B3.
  • Spinach raw covers your daily need for vitamin K, 402% more than millet raw.
  • Millet raw has a higher glycemic index (71) than spinach raw (32).

Spinach, raw and Millet, raw types were used in this article.

Infographic

Spinach raw vs Millet raw 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 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
Contains more CalciumCalcium +1137.5%
Contains more PotassiumPotassium +186.2%
Contains more MagnesiumMagnesium +44.3%
Contains more IronIron +11.1%
Contains more CopperCopper +476.9%
Contains more ZincZinc +217%
Contains more PhosphorusPhosphorus +481.6%
Contains less SodiumSodium -93.7%
Contains more ManganeseManganese +81.9%
Contains more SeleniumSelenium +170%

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% 1% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3960%
Contains more Vitamin KVitamin K +53555.6%
Contains more FolateFolate +128.2%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +439.7%
Contains more Vitamin B2Vitamin B2 +53.4%
Contains more Vitamin B3Vitamin B3 +551.9%
Contains more Vitamin B5Vitamin B5 +1204.6%
Contains more Vitamin B6Vitamin B6 +96.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spinach raw Millet raw DV% diff.
Vitamin K 482.9µg 0.9µg 402%
Copper 0.13mg 0.75mg 69%
Vitamin A 469µg 0µg 52%
Phosphorus 49mg 285mg 34%
Manganese 0.897mg 1.632mg 32%
Vitamin C 28.1mg 0mg 31%
Vitamin B1 0.078mg 0.421mg 29%
Folate 194µg 85µg 27%
Fiber 2.2g 8.5g 25%
Vitamin B3 0.724mg 4.72mg 25%
Carbs 3.63g 72.85g 23%
Calories 23kcal 378kcal 18%
Protein 2.86g 11.02g 16%
Vitamin B5 0.065mg 0.848mg 16%
Vitamin B6 0.195mg 0.384mg 15%
Vitamin E 2.03mg 0.05mg 13%
Polyunsaturated fat 0.165g 2.134g 13%
Potassium 558mg 195mg 11%
Zinc 0.53mg 1.68mg 10%
Calcium 99mg 8mg 9%
Vitamin B2 0.189mg 0.29mg 8%
Magnesium 79mg 114mg 8%
Fats 0.39g 4.22g 6%
Iron 2.71mg 3.01mg 4%
Choline 19.3mg 4%
Selenium 1µg 2.7µg 3%
Sodium 79mg 5mg 3%
Saturated fat 0.063g 0.723g 3%
Monounsaturated fat 0.01g 0.773g 2%
Net carbs 1.43g 64.35g N/A
Sugar 0.42g N/A
Tryptophan 0.039mg 0.119mg 0%
Threonine 0.122mg 0.353mg 0%
Isoleucine 0.147mg 0.465mg 0%
Leucine 0.223mg 1.4mg 0%
Lysine 0.174mg 0.212mg 0%
Methionine 0.053mg 0.221mg 0%
Phenylalanine 0.129mg 0.58mg 0%
Valine 0.161mg 0.578mg 0%
Histidine 0.064mg 0.236mg 0%
Fructose 0.15g 0%

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% 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 WaterWater +954.2%
Contains more ProteinProtein +285.3%
Contains more FatsFats +982.1%
Contains more CarbsCarbs +1906.9%
Contains more OtherOther +88.4%

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
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 less Sat. FatSaturated fat -91.3%
Contains more Mono. FatMonounsaturated fat +7630%
Contains more Poly. FatPolyunsaturated fat +1193.3%

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 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.