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Vine spinach (basella) vs. Millet flour — In-Depth Nutrition Comparison

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The main differences between Vine spinach (basella) and Millet flour

  • Vine spinach (basella) is richer in Vitamin C, and Folate, yet Millet flour is richer in Selenium, Copper, Vitamin B3, Iron, Phosphorus, Vitamin B1, Vitamin B5, and Zinc.
  • Daily need coverage for Vitamin C from Vine spinach (basella) is 113% higher.
  • Vine spinach (basella) contains 3 times more Folate than Millet flour. Vine spinach (basella) contains 140µg of Folate, while Millet flour contains 42µg.

Food types used in this article are Vinespinach, (basella), raw and Millet flour.

Infographic

Vine spinach (basella) vs Millet flour 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" 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 46% 33% 45% 45% 36% 12% 22% 3.1% 96% 4.4%
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 +678.6%
Contains more PotassiumPotassium +127.7%
Contains more MagnesiumMagnesium +83.1%
Contains more IronIron +228.3%
Contains more CopperCopper +400%
Contains more ZincZinc +511.6%
Contains more PhosphorusPhosphorus +448.1%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +36.3%
Contains more SeleniumSelenium +3987.5%

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 340% 480% 0% 0% 13% 36% 9.4% 3.2% 55% 0% 0% 105% 0%
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 B2Vitamin B2 +112.3%
Contains more FolateFolate +233.3%
Contains more Vitamin B1Vitamin B1 +726%
Contains more Vitamin B3Vitamin B3 +1104%
Contains more Vitamin B5Vitamin B5 +2290.6%
Contains more Vitamin B6Vitamin B6 +55%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 3% 93%
Protein: 1.8 g
Fats: 0.3 g
Carbs: 3.4 g
Water: 93.1 g
Other: 1.4 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 +973.8%
Contains more OtherOther +15.7%
Contains more ProteinProtein +497.2%
Contains more FatsFats +1316.7%
Contains more CarbsCarbs +2109.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Vine spinach (basella) Millet flour
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sodium ok
Rich in minerals ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Vine spinach (basella) Millet flour Opinion
Calories 19kcal 382kcal Millet flour
Protein 1.8g 10.75g Millet flour
Fats 0.3g 4.25g Millet flour
Vitamin C 102mg 0mg Vine spinach (basella)
Net carbs 3.4g 71.62g Millet flour
Carbs 3.4g 75.12g Millet flour
Magnesium 65mg 119mg Millet flour
Calcium 109mg 14mg Vine spinach (basella)
Potassium 510mg 224mg Vine spinach (basella)
Iron 1.2mg 3.94mg Millet flour
Sugar 1.66g Vine spinach (basella)
Fiber 3.5g Millet flour
Copper 0.107mg 0.535mg Millet flour
Zinc 0.43mg 2.63mg Millet flour
Starch 69.88g Millet flour
Phosphorus 52mg 285mg Millet flour
Sodium 24mg 4mg Millet flour
Vitamin A 8000IU Vine spinach (basella)
Vitamin A RAE 400µg Vine spinach (basella)
Vitamin E 0.11mg Millet flour
Manganese 0.735mg 1.002mg Millet flour
Selenium 0.8µg 32.7µg Millet flour
Vitamin B1 0.05mg 0.413mg Millet flour
Vitamin B2 0.155mg 0.073mg Vine spinach (basella)
Vitamin B3 0.5mg 6.02mg Millet flour
Vitamin B5 0.053mg 1.267mg Millet flour
Vitamin B6 0.24mg 0.372mg Millet flour
Vitamin K 0.8µg Millet flour
Folate 140µg 42µg Vine spinach (basella)
Trans Fat 0g 0.002g Vine spinach (basella)
Saturated Fat 0.536g Vine spinach (basella)
Monounsaturated Fat 0.924g Millet flour
Polyunsaturated fat 2.618g Millet flour
Tryptophan 0.028mg 0.17mg Millet flour
Threonine 0.055mg 0.354mg Millet flour
Isoleucine 0.053mg 0.473mg Millet flour
Leucine 0.101mg 1.537mg Millet flour
Lysine 0.086mg 0.144mg Millet flour
Methionine 0.019mg 0.319mg Millet flour
Phenylalanine 0.085mg 0.675mg Millet flour
Valine 0.065mg 0.584mg Millet flour
Histidine 0.039mg 0.257mg Millet flour
Omega-3 - ALA 0.044g Millet flour
Omega-6 - Eicosadienoic acid 0.002g Millet flour
Omega-6 - Linoleic acid 2.549g Millet flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Vine spinach (basella) 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
80%
Vine spinach (basella)
33%
Millet flour
Minerals Daily Need Coverage Score
34%
Vine spinach (basella)
94%
Millet flour

Comparison summary

Which food is lower in Sugar?
Vine spinach (basella)
Vine spinach (basella) is lower in Sugar (difference - 1.66g)
Which food is lower in Saturated Fat?
Vine spinach (basella)
Vine spinach (basella) is lower in Saturated Fat (difference - 0.536g)
Which food is lower in glycemic index?
Vine spinach (basella)
Vine spinach (basella) is lower in glycemic index (difference - 70)
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 - 20mg)
Which food is richer in minerals?
Millet flour
Millet flour is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Vine spinach (basella) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170474/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.