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  6. Sunflower seed vs. Millet raw

Sunflower seed vs. Millet raw — In-Depth Nutrition Comparison

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What are the differences between Sunflower seed and Millet raw?

  • Sunflower seed is richer than Millet raw 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 raw. While Sunflower seed has 53µg of Selenium, Millet raw has only 2.7µg.

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

Infographic

Sunflower seed vs Millet raw 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.
Sunflower seed
Sunflower seed
9
:
1
Millet raw
Millet raw
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 more Manganese +19.5%
Contains more Selenium +1863%
Contains less Sodium -44.4%
Sunflower seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Millet raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 113% 82% 123% 18% 1% 46% 250% 213% 15%
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 more Manganese +19.5%
Contains more Selenium +1863%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Sunflower seed
Sunflower seed
9
:
1
Millet raw
Millet raw
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 +∞%
Sunflower seed
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%
Millet raw
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 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sunflower seed
Sunflower seed
2
:
3
Millet raw
Millet raw
Contains more Protein +88.6%
Contains more Fats +1119.4%
Contains more Carbs +264.3%
Contains more Water +83.3%
Equal in Other - 3.24
Sunflower seed
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Millet raw
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 Protein +88.6%
Contains more Fats +1119.4%
Contains more Carbs +264.3%
Contains more Water +83.3%
Equal in Other - 3.24

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sunflower seed
Sunflower seed
2
:
1
Millet raw
Millet raw
Contains more Monounsaturated Fat +2296.9%
Contains more Polyunsaturated fat +984.2%
Contains less Saturated Fat -83.8%
Sunflower seed
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Millet raw
20% 21% 59%
Saturated Fat: 0.723 g
Monounsaturated Fat: 0.773 g
Polyunsaturated fat: 2.134 g
Contains more Monounsaturated Fat +2296.9%
Contains more Polyunsaturated fat +984.2%
Contains less Saturated Fat -83.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sunflower seed Millet raw
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 raw Opinion
Net carbs 11.4g 64.35g Millet raw
Protein 20.78g 11.02g Sunflower seed
Fats 51.46g 4.22g Sunflower seed
Carbs 20g 72.85g Millet raw
Calories 584kcal 378kcal Sunflower seed
Sugar 2.62g Millet raw
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 raw
Zinc 5mg 1.68mg Sunflower seed
Copper 1.8mg 0.75mg Sunflower seed
Manganese 1.95mg 1.632mg Sunflower seed
Selenium 53µg 2.7µg Sunflower seed
Vitamin A 50IU 0IU Sunflower seed
Vitamin A RAE 3µg 0µg Sunflower seed
Vitamin E 35.17mg 0.05mg Sunflower seed
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 K 0µg 0.9µg Millet raw
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
Saturated Fat 4.455g 0.723g Millet raw
Omega-3 - EPA 0.014g Sunflower seed
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 raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
156%
Sunflower seed
39%
Millet raw
Minerals Daily Need Coverage Score
207%
Sunflower seed
86%
Millet raw

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 raw
Millet raw is lower in Sugar (difference - 2.62g)
Which food contains less Sodium?
Millet raw
Millet raw contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Millet raw
Millet raw is lower in Saturated Fat (difference - 3.732g)
Which food is cheaper?
Millet raw
Millet raw is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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