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  6. Walnut vs. Millet flour

Walnut vs. Millet flour — In-Depth Nutrition Comparison

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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.

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
Walnut
8
:
2
Millet flour
Millet flour
Contains more Calcium +600%
Contains more Magnesium +32.8%
Contains more Phosphorus +21.4%
Contains more Potassium +96.9%
Contains less Sodium -50%
Contains more Zinc +17.5%
Contains more Copper +196.4%
Contains more Manganese +240.7%
Contains more Iron +35.4%
Contains more Selenium +567.3%
Walnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Millet flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 148% 85% 123% 20% 1% 72% 179% 131% 179%
Contains more Calcium +600%
Contains more Magnesium +32.8%
Contains more Phosphorus +21.4%
Contains more Potassium +96.9%
Contains less Sodium -50%
Contains more Zinc +17.5%
Contains more Copper +196.4%
Contains more Manganese +240.7%
Contains more Iron +35.4%
Contains more Selenium +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
Walnut
9
:
3
Millet flour
Millet flour
Contains more Vitamin E +536.4%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +105.5%
Contains more Vitamin B6 +44.4%
Contains more Folate +133.3%
Contains more Vitamin K +237.5%
Contains more Vitamin B1 +21.1%
Contains more Vitamin B3 +435.1%
Contains more Vitamin B5 +122.3%
Walnut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 14% 0% 5% 86% 35% 22% 35% 124% 74% 0% 7%
Millet flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 104% 17% 113% 77% 86% 32% 0% 2%
Contains more Vitamin E +536.4%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +105.5%
Contains more Vitamin B6 +44.4%
Contains more Folate +133.3%
Contains more Vitamin K +237.5%
Contains more Vitamin B1 +21.1%
Contains more Vitamin B3 +435.1%
Contains more Vitamin B5 +122.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
Walnut
3
:
2
Millet flour
Millet flour
Contains more Protein +41.7%
Contains more Fats +1434.4%
Contains more Other +47.1%
Contains more Carbs +447.9%
Contains more Water +113%
Walnut
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
Millet flour
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 Protein +41.7%
Contains more Fats +1434.4%
Contains more Other +47.1%
Contains more Carbs +447.9%
Contains more Water +113%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
Walnut
2
:
1
Millet flour
Millet flour
Contains more Monounsaturated Fat +866.8%
Contains more Polyunsaturated fat +1701.9%
Contains less Saturated Fat -91.3%
Walnut
10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 g
Millet flour
13% 23% 64%
Saturated Fat: 0.536 g
Monounsaturated Fat: 0.924 g
Polyunsaturated fat: 2.618 g
Contains more Monounsaturated Fat +866.8%
Contains more Polyunsaturated fat +1701.9%
Contains less Saturated Fat -91.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Walnut
Walnut
2
:
3
Millet flour
Millet flour
Contains more Sucrose +710%
Contains more Fructose +∞%
Contains more Starch +116366.7%
Contains more Glucose +1475%
Contains more Maltose +∞%
Walnut
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
Millet flour
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 Sucrose +710%
Contains more Fructose +∞%
Contains more Starch +116366.7%
Contains more Glucose +1475%
Contains more Maltose +∞%

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 Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Walnut Millet flour Opinion
Net carbs 7.01g 71.62g Millet flour
Protein 15.23g 10.75g Walnut
Fats 65.21g 4.25g Walnut
Carbs 13.71g 75.12g Millet flour
Calories 654kcal 382kcal Walnut
Starch 0.06g 69.88g Millet flour
Fructose 0.09g 0g Walnut
Sugar 2.61g 1.66g Millet flour
Fiber 6.7g 3.5g Walnut
Calcium 98mg 14mg Walnut
Iron 2.91mg 3.94mg Millet flour
Magnesium 158mg 119mg Walnut
Phosphorus 346mg 285mg Walnut
Potassium 441mg 224mg Walnut
Sodium 2mg 4mg Walnut
Zinc 3.09mg 2.63mg Walnut
Copper 1.586mg 0.535mg Walnut
Manganese 3.414mg 1.002mg Walnut
Selenium 4.9µg 32.7µg Millet flour
Vitamin A 20IU Walnut
Vitamin A RAE 1µg Walnut
Vitamin E 0.7mg 0.11mg Walnut
Vitamin C 1.3mg 0mg Walnut
Vitamin B1 0.341mg 0.413mg Millet flour
Vitamin B2 0.15mg 0.073mg Walnut
Vitamin B3 1.125mg 6.02mg Millet flour
Vitamin B5 0.57mg 1.267mg Millet flour
Vitamin B6 0.537mg 0.372mg Walnut
Folate 98µg 42µg Walnut
Vitamin K 2.7µg 0.8µg Walnut
Tryptophan 0.17mg 0.17mg
Threonine 0.596mg 0.354mg Walnut
Isoleucine 0.625mg 0.473mg Walnut
Leucine 1.17mg 1.537mg Millet flour
Lysine 0.424mg 0.144mg Walnut
Methionine 0.236mg 0.319mg Millet flour
Phenylalanine 0.711mg 0.675mg Walnut
Valine 0.753mg 0.584mg Walnut
Histidine 0.391mg 0.257mg Walnut
Trans Fat 0.002g Walnut
Saturated Fat 6.126g 0.536g Millet flour
Monounsaturated Fat 8.933g 0.924g Walnut
Polyunsaturated fat 47.174g 2.618g Walnut
Omega-6 - Eicosadienoic acid 0g 0.002g Millet flour
Omega-6 - Linoleic acid 2.549g Millet flour
Omega-3 - ALA 0.044g Millet flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut Millet flour
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
33%
Walnut
36%
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 Sugar?
Millet flour
Millet flour is lower in Sugar (difference - 0.95g)
Which food is lower in Cholesterol?
Millet flour
Millet flour is lower in Cholesterol (difference - 0mg)
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.