Spinach vs. Millet flour — In-Depth Nutrition Comparison
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A recap on differences between Spinach and Millet flour
- Spinach is higher in Vitamin K, Folate, and Vitamin E , yet Millet flour is higher in Selenium, Copper, Vitamin B3, Phosphorus, Vitamin B1, Vitamin B5, and Zinc.
- Spinach covers your daily Vitamin K needs 411% more than Millet flour.
- Spinach contains 19 times more Vitamin E than Millet flour. While Spinach contains 2.08mg of Vitamin E , Millet flour contains only 0.11mg.
Food varieties used in this article are Spinach, cooked, boiled, drained, without salt and Millet flour.
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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.
| Contains more CalciumCalcium | +871.4% |
| Contains more PotassiumPotassium | +108% |
| Contains more MagnesiumMagnesium | +36.8% |
| Contains more IronIron | +10.4% |
| Contains more CopperCopper | +207.5% |
| Contains more ZincZinc | +246.1% |
| Contains more PhosphorusPhosphorus | +408.9% |
| Contains less SodiumSodium | -94.3% |
| Contains more SeleniumSelenium | +2080% |
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 E Vitamin E | +1790.9% |
| Contains more Vitamin B2Vitamin B2 | +223.3% |
| Contains more Vitamin KVitamin K | +61600% |
| Contains more FolateFolate | +247.6% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +334.7% |
| Contains more Vitamin B3Vitamin B3 | +1128.6% |
| Contains more Vitamin B5Vitamin B5 | +773.8% |
| Contains more Vitamin B6Vitamin B6 | +53.7% |
~equal in
Vitamin D
~µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.97 g
Fats:
0.26 g
Carbs:
3.75 g
Water:
91.21 g
Other:
1.81 g
Protein:
10.75 g
Fats:
4.25 g
Carbs:
75.12 g
Water:
8.67 g
Other:
1.21 g
| Contains more WaterWater | +952% |
| Contains more OtherOther | +49.6% |
| Contains more ProteinProtein | +262% |
| Contains more FatsFats | +1534.6% |
| Contains more CarbsCarbs | +1903.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.043 g
Monounsaturated Fat:
Mono. Fat
0.006 g
Polyunsaturated fat:
Poly. Fat
0.109 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 | -92% |
| Contains more Mono. FatMonounsaturated Fat | +15300% |
| Contains more Poly. FatPolyunsaturated fat | +2301.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in price |
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| Rich in minerals |
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All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 23kcal | 382kcal |
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| Protein | 2.97g | 10.75g |
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| Fats | 0.26g | 4.25g |
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| Vitamin C | 9.8mg | 0mg |
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| Net carbs | 1.35g | 71.62g |
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| Carbs | 3.75g | 75.12g |
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| Magnesium | 87mg | 119mg |
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| Calcium | 136mg | 14mg |
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| Potassium | 466mg | 224mg |
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| Iron | 3.57mg | 3.94mg |
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| Sugar | 0.43g | 1.66g |
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| Fiber | 2.4g | 3.5g |
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| Copper | 0.174mg | 0.535mg |
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| Zinc | 0.76mg | 2.63mg |
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| Starch | 69.88g |
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| Phosphorus | 56mg | 285mg |
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| Sodium | 70mg | 4mg |
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| Vitamin A | 10481IU |
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| Vitamin A RAE | 524µg |
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| Vitamin E | 2.08mg | 0.11mg |
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| Manganese | 0.935mg | 1.002mg |
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| Selenium | 1.5µg | 32.7µg |
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| Vitamin B1 | 0.095mg | 0.413mg |
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| Vitamin B2 | 0.236mg | 0.073mg |
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| Vitamin B3 | 0.49mg | 6.02mg |
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| Vitamin B5 | 0.145mg | 1.267mg |
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| Vitamin B6 | 0.242mg | 0.372mg |
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| Vitamin K | 493.6µg | 0.8µg |
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| Folate | 146µg | 42µg |
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| Trans Fat | 0g | 0.002g |
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| Choline | 19.7mg |
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| Saturated Fat | 0.043g | 0.536g |
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| Monounsaturated Fat | 0.006g | 0.924g |
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| Polyunsaturated fat | 0.109g | 2.618g |
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| Tryptophan | 0.04mg | 0.17mg |
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| Threonine | 0.127mg | 0.354mg |
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| Isoleucine | 0.152mg | 0.473mg |
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| Leucine | 0.231mg | 1.537mg |
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| Lysine | 0.182mg | 0.144mg |
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| Methionine | 0.055mg | 0.319mg |
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| Phenylalanine | 0.134mg | 0.675mg |
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| Valine | 0.168mg | 0.584mg |
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| Histidine | 0.066mg | 0.257mg |
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| Omega-3 - ALA | 0.044g |
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| Omega-6 - Eicosadienoic acid | 0.002g |
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| Omega-6 - Linoleic acid | 2.549g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
170%
33%
Minerals Daily Need Coverage Score
52%
94%
Comparison summary
Which food is lower in Sugar?
Spinach is lower in Sugar (difference - 1.23g)
Which food is lower in Saturated Fat?
Spinach is lower in Saturated Fat (difference - 0.493g)
Which food is lower in glycemic index?
Spinach is lower in glycemic index (difference - 38)
Which food is richer in vitamins?
Spinach 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 - 66mg)
Which food is cheaper?
Millet flour is cheaper (difference - $0.2)
Which food is richer in minerals?
Millet flour is relatively richer in minerals