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Oat vs. Millet — In-Depth Nutrition Comparison

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Significant differences between Oat and Millet

  • The amount of Manganese, Phosphorus, Vitamin B1, Copper, Iron, Fiber, Magnesium, Zinc, Vitamin B5, and Potassium in Oat is higher than in Millet.
  • Oat covers your daily Manganese needs 202% more than Millet.
  • Millet has 8 times less Fiber than Oat. Oat has 10.6g of Fiber, while Millet has 1.3g.

Specific food types used in this comparison are Oats and Millet, cooked.

Infographic

Oat 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.
Oat
8
:
1
Millet
Contains more Calcium +1700%
Contains more Iron +649.2%
Contains more Magnesium +302.3%
Contains more Phosphorus +423%
Contains more Potassium +591.9%
Contains more Zinc +336.3%
Contains more Copper +288.8%
Contains more Manganese +1707.4%
Equal in Sodium - 2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 24% 32% 43% 6% 1% 25% 54% 36% 5%
Contains more Calcium +1700%
Contains more Iron +649.2%
Contains more Magnesium +302.3%
Contains more Phosphorus +423%
Contains more Potassium +591.9%
Contains more Zinc +336.3%
Contains more Copper +288.8%
Contains more Manganese +1707.4%
Equal in Sodium - 2

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.
Oat
5
:
4
Millet
Contains more Vitamin B1 +619.8%
Contains more Vitamin B2 +69.5%
Contains more Vitamin B5 +688.9%
Contains more Vitamin B6 +10.2%
Contains more Folate +194.7%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +38.4%
Equal in Vitamin B6 - 0.108
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
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 B1 +619.8%
Contains more Vitamin B2 +69.5%
Contains more Vitamin B5 +688.9%
Contains more Vitamin B6 +10.2%
Contains more Folate +194.7%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +38.4%
Equal in Vitamin B6 - 0.108

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat
4
:
1
Millet
Contains more Protein +381.2%
Contains more Fats +590%
Contains more Carbs +180%
Contains more Other +319.5%
Contains more Water +768.7%
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
4% 24% 71%
Protein: 3.51 g
Fats: 1 g
Carbs: 23.67 g
Water: 71.41 g
Other: 0.41 g
Contains more Protein +381.2%
Contains more Fats +590%
Contains more Carbs +180%
Contains more Other +319.5%
Contains more Water +768.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oat
2
:
1
Millet
Contains more Monounsaturated Fat +1083.7%
Contains more Polyunsaturated fat +399%
Contains less Saturated Fat -85.9%
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
20% 21% 59%
Saturated Fat: 0.172 g
Monounsaturated Fat: 0.184 g
Polyunsaturated fat: 0.508 g
Contains more Monounsaturated Fat +1083.7%
Contains more Polyunsaturated fat +399%
Contains less Saturated Fat -85.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oat Millet Opinion
Net carbs 55.67g 22.37g Oat
Protein 16.89g 3.51g Oat
Fats 6.9g 1g Oat
Carbs 66.27g 23.67g Oat
Calories 389kcal 119kcal Oat
Sugar 0.13g Oat
Fiber 10.6g 1.3g Oat
Calcium 54mg 3mg Oat
Iron 4.72mg 0.63mg Oat
Magnesium 177mg 44mg Oat
Phosphorus 523mg 100mg Oat
Potassium 429mg 62mg Oat
Sodium 2mg 2mg
Zinc 3.97mg 0.91mg Oat
Copper 0.626mg 0.161mg Oat
Manganese 4.916mg 0.272mg Oat
Selenium 0.9µg Millet
Vitamin A 0IU 3IU Millet
Vitamin E 0.02mg Millet
Vitamin B1 0.763mg 0.106mg Oat
Vitamin B2 0.139mg 0.082mg Oat
Vitamin B3 0.961mg 1.33mg Millet
Vitamin B5 1.349mg 0.171mg Oat
Vitamin B6 0.119mg 0.108mg Oat
Folate 56µg 19µg Oat
Vitamin K 0.3µg Millet
Tryptophan 0.234mg 0.038mg Oat
Threonine 0.575mg 0.113mg Oat
Isoleucine 0.694mg 0.148mg Oat
Leucine 1.284mg 0.446mg Oat
Lysine 0.701mg 0.067mg Oat
Methionine 0.312mg 0.07mg Oat
Phenylalanine 0.895mg 0.185mg Oat
Valine 0.937mg 0.184mg Oat
Histidine 0.405mg 0.075mg Oat
Saturated Fat 1.217g 0.172g Millet
Monounsaturated Fat 2.178g 0.184g Oat
Polyunsaturated fat 2.535g 0.508g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat Millet
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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%
Oat
10%
Millet
Minerals Daily Need Coverage Score
154%
Oat
22%
Millet

Comparison summary

Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 0.13g)
Which food is lower in glycemic index?
Oat
Oat is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food is lower in Saturated Fat?
Millet
Millet is lower in Saturated Fat (difference - 1.045g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.6)
Which food is richer in vitamins?
?
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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.