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  6. Flour vs. Millet

Flour vs. Millet — In-Depth Nutrition Comparison

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Summary of differences between flour and millet

  • Flour has more selenium, vitamin B1, iron, folate, vitamin B2, vitamin B3, manganese, fiber, and vitamin B5, while millet has more magnesium.
  • Flour covers your daily need for selenium, 60% more than millet.
  • Flour contains 10 times more folate than millet. While flour contains 183µg of folate, millet contains only 19µg.

These are the specific foods used in this comparison Wheat flour, white, all-purpose, enriched, bleached and Millet, cooked.

Infographic

Flour vs Millet 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.
Flour
Flour
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Millet
Millet
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 0.9% 5.5% 24% 54% 25% 43% 0.26% 35% 4.9%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +72.6%
Contains more IronIron +636.5%
Contains more ManganeseManganese +150.7%
Contains more SeleniumSelenium +3666.7%
Contains more MagnesiumMagnesium +100%
Contains more CopperCopper +11.8%
Contains more ZincZinc +30%
~equal in Phosphorus ~100mg
~equal in Sodium ~2mg

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.
Flour
Flour
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 1.2% 196% 114% 111% 26% 10% 0% 0.75% 137%
Millet
Millet
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.4% 27% 19% 25% 10% 25% 0% 0.75% 14%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B1Vitamin B1 +640.6%
Contains more Vitamin B2Vitamin B2 +502.4%
Contains more Vitamin B3Vitamin B3 +343.9%
Contains more Vitamin B5Vitamin B5 +156.1%
Contains more FolateFolate +863.2%
Contains more Vitamin B6Vitamin B6 +145.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0.3µg

All nutrients comparison - raw data values

Nutrient Flour Millet DV% diff.
Selenium 33.9µg 0.9µg 60%
Vitamin B1 0.785mg 0.106mg 57%
Iron 4.64mg 0.63mg 50%
Folate 183µg 19µg 41%
Vitamin B2 0.494mg 0.082mg 32%
Vitamin B3 5.904mg 1.33mg 29%
Carbs 76.31g 23.67g 18%
Manganese 0.682mg 0.272mg 18%
Protein 10.33g 3.51g 14%
Calories 364kcal 119kcal 12%
Fiber 2.7g 1.3g 6%
Magnesium 22mg 44mg 5%
Vitamin B5 0.438mg 0.171mg 5%
Vitamin B6 0.044mg 0.108mg 5%
Copper 0.144mg 0.161mg 2%
Zinc 0.7mg 0.91mg 2%
Calcium 15mg 3mg 1%
Potassium 107mg 62mg 1%
Phosphorus 108mg 100mg 1%
Polyunsaturated fat 0.413g 0.508g 1%
Protein per 100 calories 2.8g 2.9g N/A
Calories per 10 g protein 352kcal 339kcal N/A
Weight per 100 calories 27g 84g N/A
Fats 0.98g 1g 0%
Net carbs 73.61g 22.37g N/A
Sugar 0.27g 0.13g N/A
Sodium 2mg 2mg 0%
Vitamin E 0.06mg 0.02mg 0%
Vitamin K 0.3µg 0.3µg 0%
Choline 10.4mg 11.2mg 0%
Saturated fat 0.155g 0.172g 0%
Monounsaturated fat 0.087g 0.184g 0%
Tryptophan 0.127mg 0.038mg 0%
Threonine 0.281mg 0.113mg 0%
Isoleucine 0.357mg 0.148mg 0%
Leucine 0.71mg 0.446mg 0%
Lysine 0.228mg 0.067mg 0%
Methionine 0.183mg 0.07mg 0%
Phenylalanine 0.52mg 0.185mg 0%
Valine 0.415mg 0.184mg 0%
Histidine 0.23mg 0.075mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
3
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Millet
Millet
2
4% 24% 71%
Protein: 3.51 g
Fats: 1 g
Carbs: 23.67 g
Water: 71.41 g
Other: 0.41 g
Contains more ProteinProtein +194.3%
Contains more CarbsCarbs +222.4%
Contains more OtherOther +12.2%
Contains more WaterWater +499.1%
~equal in Fats ~1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Millet
Millet
2
20% 21% 59%
Saturated fat: Sat. Fat 0.172 g
Monounsaturated fat: Mono. Fat 0.184 g
Polyunsaturated fat: Poly. Fat 0.508 g
Contains less Sat. FatSaturated fat -9.9%
Contains more Mono. FatMonounsaturated fat +111.5%
Contains more Poly. FatPolyunsaturated fat +23%

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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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/nutrients
  2. Millet - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168871/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.