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Sunflower seed vs Millet - In-Depth Nutrition Comparison

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What are the differences between Sunflower seed and Millet?

  • Sunflower seed is richer than Millet in Vitamin E , Copper, Selenium, Vitamin B1, Vitamin B6, Phosphorus, Magnesium, Folate, Zinc, and Iron.
  • Sunflower seed's daily need coverage for Vitamin E is 234% more.
  • Sunflower seed has 20 times more Selenium than Millet. While Sunflower seed has 53µg of Selenium, Millet has only 2.7µg.

We used Seeds, sunflower seed kernels, dried and Millet, raw types in this article.

Infographic

Sunflower seed vs Millet 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
Millet
Contains more Iron +74.4%
Contains more Calcium +875%
Contains more Potassium +230.8%
Contains more Magnesium +185.1%
Contains more Copper +140%
Contains more Zinc +197.6%
Contains more Phosphorus +131.6%
Contains less Sodium -44.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 197% 24% 57% 233% 600% 137% 283% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 113% 3% 18% 82% 250% 46% 123% 1%
Contains more Iron +74.4%
Contains more Calcium +875%
Contains more Potassium +230.8%
Contains more Magnesium +185.1%
Contains more Copper +140%
Contains more Zinc +197.6%
Contains more Phosphorus +131.6%
Contains less Sodium -44.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
Millet
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +70240%
Contains more Vitamin B1 +251.5%
Contains more Vitamin B2 +22.4%
Contains more Vitamin B3 +76.6%
Contains more Vitamin B5 +33.3%
Contains more Vitamin B6 +250.3%
Contains more Folate +167.1%
Contains more Vitamin K +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 5% 3% 704% 0% 370% 82% 157% 68% 311% 0% 0% 171%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 1% 0% 106% 67% 89% 51% 89% 0% 3% 64%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +70240%
Contains more Vitamin B1 +251.5%
Contains more Vitamin B2 +22.4%
Contains more Vitamin B3 +76.6%
Contains more Vitamin B5 +33.3%
Contains more Vitamin B6 +250.3%
Contains more Folate +167.1%
Contains more Vitamin K +∞%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
156
Sunflower seed
39
Millet
Mineral Summary Score
191
Sunflower seed
79
Millet

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
125%
Sunflower seed
66%
Millet
Carbohydrates
20%
Sunflower seed
73%
Millet
Fats
238%
Sunflower seed
19%
Millet

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sunflower seed Millet
Rich in minerals ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Millet
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 51)
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Millet
Millet is lower in Sugar (difference - 2.62g)
Which food contains less Sodium?
Millet
Millet contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Millet
Millet is lower in Saturated Fat (difference - 3.732g)
Which food is cheaper?
Millet
Millet is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Sunflower seed Millet Opinion
Calories 584 378 Sunflower seed
Protein 20.78 11.02 Sunflower seed
Fats 51.46 4.22 Sunflower seed
Vitamin C 1.4 0 Sunflower seed
Carbs 20 72.85 Millet
Cholesterol 0 0
Vitamin D 0 0
Iron 5.25 3.01 Sunflower seed
Calcium 78 8 Sunflower seed
Potassium 645 195 Sunflower seed
Magnesium 325 114 Sunflower seed
Sugar 2.62 Millet
Fiber 8.6 8.5 Sunflower seed
Copper 1.8 0.75 Sunflower seed
Zinc 5 1.68 Sunflower seed
Starch
Phosphorus 660 285 Sunflower seed
Sodium 9 5 Millet
Vitamin A 50 0 Sunflower seed
Vitamin E 35.17 0.05 Sunflower seed
Vitamin D 0 0
Vitamin B1 1.48 0.421 Sunflower seed
Vitamin B2 0.355 0.29 Sunflower seed
Vitamin B3 8.335 4.72 Sunflower seed
Vitamin B5 1.13 0.848 Sunflower seed
Vitamin B6 1.345 0.384 Sunflower seed
Vitamin B12 0 0
Vitamin K 0 0.9 Millet
Folate 227 85 Sunflower seed
Trans Fat
Saturated Fat 4.455 0.723 Millet
Monounsaturated Fat 18.528 0.773 Sunflower seed
Polyunsaturated fat 23.137 2.134 Sunflower seed
Tryptophan 0.348 0.119 Sunflower seed
Threonine 0.928 0.353 Sunflower seed
Isoleucine 1.139 0.465 Sunflower seed
Leucine 1.659 1.4 Sunflower seed
Lysine 0.937 0.212 Sunflower seed
Methionine 0.494 0.221 Sunflower seed
Phenylalanine 1.169 0.58 Sunflower seed
Valine 1.315 0.578 Sunflower seed
Histidine 0.632 0.236 Sunflower seed
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Sunflower seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients
  2. Millet - 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.