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Porridge vs. Millet — In-Depth Nutrition Comparison

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A recap on differences between Porridge and Millet

  • Porridge has more Iron, and Calcium, however, Millet is higher in Copper, Phosphorus, Manganese, Magnesium, Vitamin B6, Zinc, and Vitamin B3.
  • Porridge covers your daily Iron needs 39% more than Millet.
  • Millet contains 29 times less Calcium than Porridge. Porridge contains 87mg of Calcium, while Millet contains 3mg.

Food varieties used in this article are Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Millet, cooked.

Infographic

Porridge 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.
Contains more Calcium +2800%
Contains more Iron +493.7%
Contains more Selenium +211.1%
Contains more Magnesium +780%
Contains more Phosphorus +566.7%
Contains more Potassium +287.5%
Contains less Sodium -66.7%
Contains more Zinc +600%
Contains more Copper +302.5%
Contains more Manganese +∞%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 141% 4% 7% 2% 1% 4% 14% 0% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 24% 32% 43% 6% 1% 25% 54% 36% 5%
Contains more Calcium +2800%
Contains more Iron +493.7%
Contains more Selenium +211.1%
Contains more Magnesium +780%
Contains more Phosphorus +566.7%
Contains more Potassium +287.5%
Contains less Sodium -66.7%
Contains more Zinc +600%
Contains more Copper +302.5%
Contains more Manganese +∞%

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.
:
8
Millet
Contains more Vitamin A +∞%
Contains more Vitamin B1 +92.7%
Contains more Vitamin B2 +228%
Contains more Vitamin B3 +155.8%
Contains more Vitamin B5 +140.8%
Contains more Vitamin B6 +730.8%
Contains more Folate +58.3%
Contains more Vitamin K +200%
Equal in Vitamin E - 0.02
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 14% 6% 10% 5% 3% 9% 0% 1%
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 +∞%
Contains more Vitamin B1 +92.7%
Contains more Vitamin B2 +228%
Contains more Vitamin B3 +155.8%
Contains more Vitamin B5 +140.8%
Contains more Vitamin B6 +730.8%
Contains more Folate +58.3%
Contains more Vitamin K +200%
Equal in Vitamin E - 0.02

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +22.7%
Contains more Protein +143.8%
Contains more Fats +376.2%
Contains more Carbs +125%
Contains more Other +86.4%
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 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 Water +22.7%
Contains more Protein +143.8%
Contains more Fats +376.2%
Contains more Carbs +125%
Contains more Other +86.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -80.8%
Contains more Monounsaturated Fat +557.1%
Contains more Polyunsaturated fat +345.6%
19% 16% 65%
Saturated Fat: 0.033 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.114 g
20% 21% 59%
Saturated Fat: 0.172 g
Monounsaturated Fat: 0.184 g
Polyunsaturated fat: 0.508 g
Contains less Saturated Fat -80.8%
Contains more Monounsaturated Fat +557.1%
Contains more Polyunsaturated fat +345.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Porridge Millet Opinion
Net carbs 10.02g 22.37g Millet
Protein 1.44g 3.51g Millet
Fats 0.21g 1g Millet
Carbs 10.52g 23.67g Millet
Calories 50kcal 119kcal Millet
Sugar 0.03g 0.13g Porridge
Fiber 0.5g 1.3g Millet
Calcium 87mg 3mg Porridge
Iron 3.74mg 0.63mg Porridge
Magnesium 5mg 44mg Millet
Phosphorus 15mg 100mg Millet
Potassium 16mg 62mg Millet
Sodium 6mg 2mg Millet
Zinc 0.13mg 0.91mg Millet
Copper 0.04mg 0.161mg Millet
Manganese 0mg 0.272mg Millet
Selenium 2.8µg 0.9µg Porridge
Vitamin A 0IU 3IU Millet
Vitamin E 0.02mg 0.02mg
Vitamin B1 0.055mg 0.106mg Millet
Vitamin B2 0.025mg 0.082mg Millet
Vitamin B3 0.52mg 1.33mg Millet
Vitamin B5 0.071mg 0.171mg Millet
Vitamin B6 0.013mg 0.108mg Millet
Folate 12µg 19µg Millet
Vitamin K 0.1µg 0.3µg Millet
Tryptophan 0.02mg 0.038mg Millet
Threonine 0.045mg 0.113mg Millet
Isoleucine 0.063mg 0.148mg Millet
Leucine 0.11mg 0.446mg Millet
Lysine 0.037mg 0.067mg Millet
Methionine 0.027mg 0.07mg Millet
Phenylalanine 0.078mg 0.185mg Millet
Valine 0.07mg 0.184mg Millet
Histidine 0.033mg 0.075mg Millet
Saturated Fat 0.033g 0.172g Porridge
Monounsaturated Fat 0.028g 0.184g Millet
Polyunsaturated fat 0.114g 0.508g Millet

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Porridge 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
4%
Porridge
10%
Millet
Minerals Daily Need Coverage Score
21%
Porridge
22%
Millet

Comparison summary

Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 0.1g)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.139g)
Which food is lower in glycemic index?
Porridge
Porridge is lower in glycemic index (difference - 5)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $0.6)
Which food contains less Sodium?
Millet
Millet contains less Sodium (difference - 4mg)
Which food is richer in vitamins?
Millet
Millet is relatively richer in vitamins
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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.