Spinach vs. Millet flour — In-Depth Nutrition Comparison

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A recap on the differences between spinach and millet flour

Spinach is higher in vitamin K and folate, yet millet flour is higher in selenium, copper, vitamin B3, phosphorus, vitamin B1, carbs, vitamin B5, and protein.
Spinach covers your daily vitamin K needs 411% more than millet flour.
Spinach contains 3 times more folate than millet flour. While spinach contains 146µg of folate, millet flour contains only 42µg.
The glycemic index of spinach is lower.

Food varieties used in this article are Spinach, cooked, boiled, drained, without salt and Millet flour.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Spinach

Millet flour

Contains more CalciumCalcium	+871.4%
Contains more PotassiumPotassium	+108%

Contains more MagnesiumMagnesium	+36.8%
Contains more IronIron	+10.4%
Contains more CopperCopper	+207.5%
Contains more ZincZinc	+246.1%
Contains more PhosphorusPhosphorus	+408.9%
Contains less SodiumSodium	-94.3%
Contains more SeleniumSelenium	+2080%

~equal in Manganese ~1.002mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Spinach

Millet flour

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+1790.9%
Contains more Vitamin B2Vitamin B2	+223.3%
Contains more Vitamin KVitamin K	+61600%
Contains more FolateFolate	+247.6%

Contains more Vitamin B1Vitamin B1	+334.7%
Contains more Vitamin B3Vitamin B3	+1128.6%
Contains more Vitamin B5Vitamin B5	+773.8%
Contains more Vitamin B6Vitamin B6	+53.7%

~equal in Vitamin D ~µg

~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	493.6µg	0.8µg	411%
Vitamin A	524µg		58%
Selenium	1.5µg	32.7µg	57%
Copper	0.174mg	0.535mg	40%
Vitamin B3	0.49mg	6.02mg	35%
Phosphorus	56mg	285mg	33%
Starch		69.88g	29%
Vitamin B1	0.095mg	0.413mg	27%
Folate	146µg	42µg	26%
Carbs	3.75g	75.12g	24%
Vitamin B5	0.145mg	1.267mg	22%
Calories	23kcal	382kcal	18%
Zinc	0.76mg	2.63mg	17%
Polyunsaturated fat	0.109g	2.618g	17%
Protein	2.97g	10.75g	16%
Omega-6 (Linoleic acid)		2.549g	15%
Vitamin E	2.08mg	0.11mg	13%
Vitamin B2	0.236mg	0.073mg	13%
Calcium	136mg	14mg	12%
Vitamin C	9.8mg	0mg	11%
Vitamin B6	0.242mg	0.372mg	10%
Magnesium	87mg	119mg	8%
Potassium	466mg	224mg	7%
Fats	0.26g	4.25g	6%
Iron	3.57mg	3.94mg	5%
Fiber	2.4g	3.5g	4%
Choline	19.7mg		4%
Sodium	70mg	4mg	3%
Manganese	0.935mg	1.002mg	3%
Omega-3 (ALA)		0.044g	3%
Saturated fat	0.043g	0.536g	2%
Monounsaturated fat	0.006g	0.924g	2%
Protein per 100 calories	13g	2.8g	N/A
Calories per 10 g protein	77kcal	355kcal	N/A
Weight per 100 calories	435g	26g	N/A
Unsaturated / Saturated Fat ratio	2.7	6.6	N/A
Net carbs	1.35g	71.62g	N/A
Sugar	0.43g	1.66g	N/A
Trans fat	0g	0.002g	N/A
Tryptophan	0.04mg	0.17mg	0%
Threonine	0.127mg	0.354mg	0%
Isoleucine	0.152mg	0.473mg	0%
Leucine	0.231mg	1.537mg	0%
Lysine	0.182mg	0.144mg	0%
Methionine	0.055mg	0.319mg	0%
Phenylalanine	0.134mg	0.675mg	0%
Valine	0.168mg	0.584mg	0%
Histidine	0.066mg	0.257mg	0%
Omega-6 (Eicosadienoic acid)		0.002g	N/A