Rye flour vs Millet flour
In short
For the same 100 calories you eat 28 g of rye flour or 26 g of millet flour. Both get most of their calories from carbohydrate.
More in rye flour: manganese (2.3×) and fiber (4.3×). More in millet flour: niacin (4.8×), selenium and copper. Everything else is within 4% of a day's needs.
Calories, and where they come from
28.5 g · 2.4 g protein · 22 g carbs · 0.54 g fat
26.2 g · 2.8 g protein · 19.7 g carbs (0.43 g sugars) · 1.1 g fat
Share of the calories fromproteincarbsfat
Where they differ
Each dot is the share of a day's needs (FDA Daily Value) in 100 calories of each. Every row uses the same scale, so a short gap is a small difference. Color says which food, never which is better.
- Manganese26% vs 11%
0.61 mg vs 0.26 mg
- Fiber14% vs 3%
3.9 g vs 0.92 g
- Niacin (B3)2% vs 10%
0.33 mg vs 1.6 mg
- Selenium9% vs 16%
4.7 µg vs 8.6 µg
- Copper11% vs 16%
0.096 mg vs 0.14 mg
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein2.4 g · 2.8 g5%·6%
- Total fat0.54 g · 1.1 g1%·1%
- Carbohydrates22 g · 19.7 g8%·7%
- Sodiumlimit0 mg · 1 mg0%·<1%
- Potassium124 mg · 58.6 mg3%·1%
- Calcium9.2 mg · 3.7 mg1%·<1%
- Iron0.72 mg · 1 mg4%·6%
- Magnesium27.2 mg · 31.2 mg6%·7%
- Phosphorus79.9 mg · 74.6 mg6%·6%
- Zinc0.66 mg · 0.69 mg6%·6%
- Thiamin (B1)0.062 mg · 0.11 mg5%·9%
- Riboflavin (B2)0.048 mg · 0.019 mg4%·1%
- Vitamin B60.047 mg · 0.097 mg3%·6%
Reported for only one of the two, so not compared: saturated fat, vitamin C, vitamin E, vitamin K, pantothenic acid (B5), biotin (B7), folate.
From USDA FoodData Central: Rye flour (Foundation 2512375), Millet flour (SR Legacy 172023). Daily Values are the FDA's for adults and children 4 years and older. Missing values are never shown as zero. For exploring the data, not dietary advice.