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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
Contains more Calcium +875%
Contains more Iron +74.4%
Contains more Magnesium +185.1%
Contains more Phosphorus +131.6%
Contains more Potassium +230.8%
Contains more Zinc +197.6%
Contains more Copper +140%
Contains less Sodium -44.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 197% 233% 283% 57% 2% 137% 600%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 113% 82% 123% 18% 1% 46% 250%
Contains more Calcium +875%
Contains more Iron +74.4%
Contains more Magnesium +185.1%
Contains more Phosphorus +131.6%
Contains more Potassium +230.8%
Contains more Zinc +197.6%
Contains more Copper +140%
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 A +∞%
Contains more Vitamin E +70240%
Contains more Vitamin C +∞%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 106% 67% 89% 51% 89% 64% 0% 3%
Contains more Vitamin A +∞%
Contains more Vitamin E +70240%
Contains more Vitamin C +∞%
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 +∞%

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

All nutrients comparison - raw data values

Nutrient Sunflower seed Millet Opinion
Net carbs 11.4g 64.35g Millet
Protein 20.78g 11.02g Sunflower seed
Fats 51.46g 4.22g Sunflower seed
Carbs 20g 72.85g Millet
Calories 584kcal 378kcal Sunflower seed
Starch g g
Fructose g g
Sugar 2.62g g Millet
Fiber 8.6g 8.5g Sunflower seed
Calcium 78mg 8mg Sunflower seed
Iron 5.25mg 3.01mg Sunflower seed
Magnesium 325mg 114mg Sunflower seed
Phosphorus 660mg 285mg Sunflower seed
Potassium 645mg 195mg Sunflower seed
Sodium 9mg 5mg Millet
Zinc 5mg 1.68mg Sunflower seed
Copper 1.8mg 0.75mg Sunflower seed
Vitamin A 50IU 0IU Sunflower seed
Vitamin E 35.17mg 0.05mg Sunflower seed
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1.4mg 0mg Sunflower seed
Vitamin B1 1.48mg 0.421mg Sunflower seed
Vitamin B2 0.355mg 0.29mg Sunflower seed
Vitamin B3 8.335mg 4.72mg Sunflower seed
Vitamin B5 1.13mg 0.848mg Sunflower seed
Vitamin B6 1.345mg 0.384mg Sunflower seed
Folate 227µg 85µg Sunflower seed
Vitamin B12 0µg 0µg
Vitamin K 0µg 0.9µg Millet
Tryptophan 0.348mg 0.119mg Sunflower seed
Threonine 0.928mg 0.353mg Sunflower seed
Isoleucine 1.139mg 0.465mg Sunflower seed
Leucine 1.659mg 1.4mg Sunflower seed
Lysine 0.937mg 0.212mg Sunflower seed
Methionine 0.494mg 0.221mg Sunflower seed
Phenylalanine 1.169mg 0.58mg Sunflower seed
Valine 1.315mg 0.578mg Sunflower seed
Histidine 0.632mg 0.236mg Sunflower seed
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 4.455g 0.723g Millet
Monounsaturated Fat 18.528g 0.773g Sunflower seed
Polyunsaturated fat 23.137g 2.134g Sunflower seed

Which food is preferable for your diet?

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

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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

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)

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.