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  6. Spinach vs. Millet flour

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.
  • The glycemic index of spinach is lower.

Food varieties used in this article are Spinach, cooked, boiled, drained, without salt and Millet flour.

Infographic

Spinach vs 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 62% 41% 41% 134% 58% 21% 24% 9.1% 122% 8.2%
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 +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%
~equal in Manganese ~1.002mg

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 33% 175% 42% 0% 24% 54% 9.2% 8.7% 56% 0% 1234% 110% 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 +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
~equal in Vitamin B12 ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 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 +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
27% 4% 69%
Saturated fat: Sat. Fat 0.043 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.109 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 -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.
Spinach 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 Millet flour DV% diff.
Vitamin K 493.6µg 0.8µg 411%
Vitamin A 524µg 58%
Selenium 1.5µg 32.7µg 57%
Copper 0.174mg 0.535mg 40%
Vitamin B3 0.49mg 6.02mg 35%
Phosphorus 56mg 285mg 33%
Starch 69.88g 29%
Vitamin B1 0.095mg 0.413mg 27%
Folate 146µg 42µg 26%
Carbs 3.75g 75.12g 24%
Vitamin B5 0.145mg 1.267mg 22%
Calories 23kcal 382kcal 18%
Polyunsaturated fat 0.109g 2.618g 17%
Zinc 0.76mg 2.63mg 17%
Protein 2.97g 10.75g 16%
Vitamin E 2.08mg 0.11mg 13%
Vitamin B2 0.236mg 0.073mg 13%
Calcium 136mg 14mg 12%
Vitamin C 9.8mg 0mg 11%
Vitamin B6 0.242mg 0.372mg 10%
Magnesium 87mg 119mg 8%
Potassium 466mg 224mg 7%
Fats 0.26g 4.25g 6%
Iron 3.57mg 3.94mg 5%
Choline 19.7mg 4%
Fiber 2.4g 3.5g 4%
Sodium 70mg 4mg 3%
Manganese 0.935mg 1.002mg 3%
Saturated fat 0.043g 0.536g 2%
Monounsaturated fat 0.006g 0.924g 2%
Net carbs 1.35g 71.62g N/A
Sugar 0.43g 1.66g N/A
Trans fat 0g 0.002g N/A
Tryptophan 0.04mg 0.17mg 0%
Threonine 0.127mg 0.354mg 0%
Isoleucine 0.152mg 0.473mg 0%
Leucine 0.231mg 1.537mg 0%
Lysine 0.182mg 0.144mg 0%
Methionine 0.055mg 0.319mg 0%
Phenylalanine 0.134mg 0.675mg 0%
Valine 0.168mg 0.584mg 0%
Histidine 0.066mg 0.257mg 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 Millet flour
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
135%
Spinach
33%
Millet flour
Minerals Daily Need Coverage Score
52%
Spinach
94%
Millet flour

Comparison summary

Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 1.23g)
Which food is lower in Saturated fat?
Spinach
Spinach is lower in Saturated fat (difference - 0.493g)
Which food is lower in glycemic index?
Spinach
Spinach is lower in glycemic index (difference - 38)
Which food is richer in vitamins?
Spinach
Spinach 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 - 66mg)
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.