Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Walnut vs. Millet flour — In-Depth Nutrition Comparison

Compare

Important differences between walnut and millet flour

  • Walnut has more copper, manganese, folate, fiber, and vitamin B6; however, millet flour has more selenium, vitamin B3, vitamin B5, and iron.
  • Walnut's daily need coverage for copper is 117% more.
  • Walnut has 11 times more saturated fat than millet flour. Walnut has 6.126g of saturated fat, while millet flour has 0.536g.
  • Millet flour has a higher glycemic index than walnut.

The food varieties used in the comparison are Nuts, walnuts, english and Millet flour.

Infographic

Walnut 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.
Walnut
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
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 MagnesiumMagnesium +32.8%
Contains more CalciumCalcium +600%
Contains more PotassiumPotassium +96.9%
Contains more CopperCopper +196.4%
Contains more ZincZinc +17.5%
Contains more PhosphorusPhosphorus +21.4%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +240.7%
Contains more IronIron +35.4%
Contains more SeleniumSelenium +567.3%

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.
Walnut
8
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 4.3% 0.33% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
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 +536.4%
Contains more Vitamin B2Vitamin B2 +105.5%
Contains more Vitamin B6Vitamin B6 +44.4%
Contains more Vitamin KVitamin K +237.5%
Contains more FolateFolate +133.3%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +21.1%
Contains more Vitamin B3Vitamin B3 +435.1%
Contains more Vitamin B5Vitamin B5 +122.3%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
3
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 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 ProteinProtein +41.7%
Contains more FatsFats +1434.4%
Contains more OtherOther +47.1%
Contains more CarbsCarbs +447.9%
Contains more WaterWater +113%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
2
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 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 more Mono. FatMonounsaturated fat +866.8%
Contains more Poly. FatPolyunsaturated fat +1701.9%
Contains less Sat. FatSaturated fat -91.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Walnut
2
2% 91% 3% 3%
Starch: 0.06 g
Sucrose: 2.43 g
Glucose: 0.08 g
Fructose: 0.09 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
98% 2%
Starch: 69.88 g
Sucrose: 0.3 g
Glucose: 1.26 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0.11 g
Galactose: 0 g
Contains more SucroseSucrose +710%
Contains more FructoseFructose +∞%
Contains more StarchStarch +116366.7%
Contains more GlucoseGlucose +1475%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Walnut Millet flour
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Walnut Millet flour DV% diff.
Polyunsaturated fat 47.174g 2.618g 297%
Copper 1.586mg 0.535mg 117%
Manganese 3.414mg 1.002mg 105%
Fats 65.21g 4.25g 94%
Selenium 4.9µg 32.7µg 51%
Vitamin B3 1.125mg 6.02mg 31%
Starch 0.06g 69.88g 29%
Saturated fat 6.126g 0.536g 25%
Monounsaturated fat 8.933g 0.924g 20%
Carbs 13.71g 75.12g 20%
Folate 98µg 42µg 14%
Vitamin B5 0.57mg 1.267mg 14%
Calories 654kcal 382kcal 14%
Vitamin B6 0.537mg 0.372mg 13%
Fiber 6.7g 3.5g 13%
Iron 2.91mg 3.94mg 13%
Phosphorus 346mg 285mg 9%
Magnesium 158mg 119mg 9%
Protein 15.23g 10.75g 9%
Calcium 98mg 14mg 8%
Choline 39.2mg 7%
Potassium 441mg 224mg 6%
Vitamin B1 0.341mg 0.413mg 6%
Vitamin B2 0.15mg 0.073mg 6%
Zinc 3.09mg 2.63mg 4%
Vitamin E 0.7mg 0.11mg 4%
Vitamin K 2.7µg 0.8µg 2%
Vitamin C 1.3mg 0mg 1%
Net carbs 7.01g 71.62g N/A
Sugar 2.61g 1.66g N/A
Sodium 2mg 4mg 0%
Vitamin A 1µg 0%
Trans fat 0.002g N/A
Tryptophan 0.17mg 0.17mg 0%
Threonine 0.596mg 0.354mg 0%
Isoleucine 0.625mg 0.473mg 0%
Leucine 1.17mg 1.537mg 0%
Lysine 0.424mg 0.144mg 0%
Methionine 0.236mg 0.319mg 0%
Phenylalanine 0.711mg 0.675mg 0%
Valine 0.753mg 0.584mg 0%
Histidine 0.391mg 0.257mg 0%
Fructose 0.09g 0g 0%
Omega-3 - ALA 0.044g N/A
Omega-6 - Eicosadienoic acid 0g 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
Walnut Millet flour
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
32%
Walnut
33%
Millet flour
Minerals Daily Need Coverage Score
152%
Walnut
94%
Millet flour

Comparison summary

Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 70)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is richer in vitamins?
Walnut
Walnut is relatively richer in vitamins
Which food is lower in Cholesterol?
Millet flour
Millet flour is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Millet flour
Millet flour is lower in Sugar (difference - 0.95g)
Which food is lower in Saturated fat?
Millet flour
Millet flour is lower in Saturated fat (difference - 5.59g)
Which food is cheaper?
Millet flour
Millet flour is cheaper (difference - $5)

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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.