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  6. Oatmeal vs. Millet

Oatmeal vs. Millet — In-Depth Nutrition Comparison

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A recap on differences between Oatmeal and Millet

  • Oatmeal has more Iron, Vitamin A RAE, Vitamin B6, Vitamin B1, Manganese, Vitamin B3, Vitamin B2, Calcium, and Selenium, however, Millet is higher in Copper.
  • Oatmeal covers your daily Iron needs 67% more than Millet.

Food varieties used in this article are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Millet, cooked.

Infographic

Oatmeal 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.
Oatmeal
Oatmeal
4
:
6
Millet
Millet
Contains more Calcium +2566.7%
Contains more Iron +846%
Contains more Manganese +105.1%
Contains more Selenium +455.6%
Contains more Magnesium +69.2%
Contains more Phosphorus +29.9%
Contains less Sodium -95.9%
Contains more Zinc +46.8%
Contains more Copper +143.9%
Equal in Potassium - 62
Oatmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Millet
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 24% 32% 43% 6% 1% 25% 54% 36% 5%
Contains more Calcium +2566.7%
Contains more Iron +846%
Contains more Manganese +105.1%
Contains more Selenium +455.6%
Contains more Magnesium +69.2%
Contains more Phosphorus +29.9%
Contains less Sodium -95.9%
Contains more Zinc +46.8%
Contains more Copper +143.9%
Equal in Potassium - 62

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.
Oatmeal
Oatmeal
9
:
0
Millet
Millet
Contains more Vitamin A +14333.3%
Contains more Vitamin E +250%
Contains more Vitamin B1 +145.3%
Contains more Vitamin B2 +162.2%
Contains more Vitamin B3 +127.4%
Contains more Vitamin B5 +85.4%
Contains more Vitamin B6 +168.5%
Contains more Folate +131.6%
Contains more Vitamin K +33.3%
Oatmeal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
Millet
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 27% 19% 25% 11% 25% 15% 0% 1%
Contains more Vitamin A +14333.3%
Contains more Vitamin E +250%
Contains more Vitamin B1 +145.3%
Contains more Vitamin B2 +162.2%
Contains more Vitamin B3 +127.4%
Contains more Vitamin B5 +85.4%
Contains more Vitamin B6 +168.5%
Contains more Folate +131.6%
Contains more Vitamin K +33.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oatmeal
Oatmeal
3
:
2
Millet
Millet
Contains more Fats +36%
Contains more Water +17.7%
Contains more Other +39%
Contains more Protein +48.1%
Contains more Carbs +102.8%
Oatmeal
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Millet
4% 24% 71%
Protein: 3.51 g
Fats: 1 g
Carbs: 23.67 g
Water: 71.41 g
Other: 0.41 g
Contains more Fats +36%
Contains more Water +17.7%
Contains more Other +39%
Contains more Protein +48.1%
Contains more Carbs +102.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oatmeal
Oatmeal
1
:
2
Millet
Millet
Contains more Monounsaturated Fat +112.5%
Contains less Saturated Fat -23.9%
Contains more Polyunsaturated fat +19.2%
Oatmeal
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
Millet
20% 21% 59%
Saturated Fat: 0.172 g
Monounsaturated Fat: 0.184 g
Polyunsaturated fat: 0.508 g
Contains more Monounsaturated Fat +112.5%
Contains less Saturated Fat -23.9%
Contains more Polyunsaturated fat +19.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oatmeal Millet Opinion
Net carbs 9.97g 22.37g Millet
Protein 2.37g 3.51g Millet
Fats 1.36g 1g Oatmeal
Carbs 11.67g 23.67g Millet
Calories 68kcal 119kcal Millet
Starch 10.37g Oatmeal
Sugar 0.46g 0.13g Millet
Fiber 1.7g 1.3g Oatmeal
Calcium 80mg 3mg Oatmeal
Iron 5.96mg 0.63mg Oatmeal
Magnesium 26mg 44mg Millet
Phosphorus 77mg 100mg Millet
Potassium 61mg 62mg Millet
Sodium 49mg 2mg Millet
Zinc 0.62mg 0.91mg Millet
Copper 0.066mg 0.161mg Millet
Manganese 0.558mg 0.272mg Oatmeal
Selenium 5µg 0.9µg Oatmeal
Vitamin A 433IU 3IU Oatmeal
Vitamin A RAE 130µg 0µg Oatmeal
Vitamin E 0.07mg 0.02mg Oatmeal
Vitamin B1 0.26mg 0.106mg Oatmeal
Vitamin B2 0.215mg 0.082mg Oatmeal
Vitamin B3 3.025mg 1.33mg Oatmeal
Vitamin B5 0.317mg 0.171mg Oatmeal
Vitamin B6 0.29mg 0.108mg Oatmeal
Folate 44µg 19µg Oatmeal
Vitamin K 0.4µg 0.3µg Oatmeal
Tryptophan 0.04mg 0.038mg Oatmeal
Threonine 0.083mg 0.113mg Millet
Isoleucine 0.105mg 0.148mg Millet
Leucine 0.2mg 0.446mg Millet
Lysine 0.135mg 0.067mg Oatmeal
Methionine 0.04mg 0.07mg Millet
Phenylalanine 0.13mg 0.185mg Millet
Valine 0.151mg 0.184mg Millet
Histidine 0.057mg 0.075mg Millet
Trans Fat 0.003g Millet
Saturated Fat 0.226g 0.172g Millet
Monounsaturated Fat 0.391g 0.184g Oatmeal
Polyunsaturated fat 0.426g 0.508g Millet

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal Millet
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
27%
Oatmeal
10%
Millet
Minerals Daily Need Coverage Score
45%
Oatmeal
22%
Millet

Comparison summary

Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $0.6)
Which food is richer in vitamins?
Oatmeal
Oatmeal is relatively richer in vitamins
Which food is lower in Sugar?
Millet
Millet is lower in Sugar (difference - 0.33g)
Which food contains less Sodium?
Millet
Millet contains less Sodium (difference - 47mg)
Which food is lower in Saturated Fat?
Millet
Millet is lower in Saturated Fat (difference - 0.054g)
Which food is lower in glycemic index?
Millet
Millet is lower in glycemic index (difference - 8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.