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Cereal vs. Millet — In-Depth Nutrition Comparison

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Significant differences between Cereal and Millet

  • The amount of Vitamin B1, Vitamin B6, Iron, Vitamin B2, Vitamin B3, Vitamin A RAE, Zinc, Vitamin C, and Manganese in Cereal is higher than in Millet.
  • Cereal covers your daily Vitamin B1 needs 515% more than Millet.
  • Millet contains less Sodium.

Specific food types used in this comparison are Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Millet, cooked.

Infographic

Cereal vs Millet infographic
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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.
Cereal
6
:
4
Millet
Contains more Calcium +233.3%
Contains more Iron +5306.3%
Contains more Potassium +69.4%
Contains more Zinc +735.2%
Contains more Manganese +190.4%
Contains more Selenium +600%
Contains more Magnesium +131.6%
Contains more Phosphorus +29.9%
Contains less Sodium -99.7%
Contains more Copper +17.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 1278% 14% 33% 10% 104% 208% 46% 104% 35%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 24% 32% 43% 6% 1% 25% 54% 36% 5%
Contains more Calcium +233.3%
Contains more Iron +5306.3%
Contains more Potassium +69.4%
Contains more Zinc +735.2%
Contains more Manganese +190.4%
Contains more Selenium +600%
Contains more Magnesium +131.6%
Contains more Phosphorus +29.9%
Contains less Sodium -99.7%
Contains more Copper +17.5%

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.
Cereal
8
:
5
Millet
Contains more Vitamin A +92966.7%
Contains more Vitamin E +300%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +5832.1%
Contains more Vitamin B2 +4619.5%
Contains more Vitamin B3 +2127.1%
Contains more Vitamin B5 +32.2%
Contains more Vitamin B6 +5442.6%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 168% 2% 0% 129% 1572% 894% 556% 14% 1382% 0% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 1% 0% 0% 27% 19% 25% 11% 25% 15% 0% 7% 1%
Contains more Vitamin A +92966.7%
Contains more Vitamin E +300%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +5832.1%
Contains more Vitamin B2 +4619.5%
Contains more Vitamin B3 +2127.1%
Contains more Vitamin B5 +32.2%
Contains more Vitamin B6 +5442.6%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cereal
4
:
1
Millet
Contains more Protein +72.6%
Contains more Carbs +266.9%
Contains more Other +443.9%
Contains more Water +1789.2%
Equal in Fats - 1
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 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 +72.6%
Contains more Carbs +266.9%
Contains more Other +443.9%
Contains more Water +1789.2%
Equal in Fats - 1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cereal
1
:
2
Millet
Contains more Monounsaturated Fat +10.9%
Contains less Saturated Fat -33.8%
Contains more Polyunsaturated fat +43.5%
Equal in Monounsaturated Fat - 0.184
32% 25% 43%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.204 g
Polyunsaturated fat: 0.354 g
20% 21% 59%
Saturated Fat: 0.172 g
Monounsaturated Fat: 0.184 g
Polyunsaturated fat: 0.508 g
Contains more Monounsaturated Fat +10.9%
Contains less Saturated Fat -33.8%
Contains more Polyunsaturated fat +43.5%
Equal in Monounsaturated Fat - 0.184

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cereal Millet Opinion
Net carbs 85.45g 22.37g Cereal
Protein 6.06g 3.51g Cereal
Fats 1.08g 1g Cereal
Carbs 86.85g 23.67g Cereal
Calories 378kcal 119kcal Cereal
Fructose 0.26g Cereal
Sugar 10.35g 0.13g Millet
Fiber 1.4g 1.3g Cereal
Calcium 10mg 3mg Cereal
Iron 34.06mg 0.63mg Cereal
Magnesium 19mg 44mg Millet
Phosphorus 77mg 100mg Millet
Potassium 105mg 62mg Cereal
Sodium 795mg 2mg Millet
Zinc 7.6mg 0.91mg Cereal
Copper 0.137mg 0.161mg Millet
Manganese 0.79mg 0.272mg Cereal
Selenium 6.3µg 0.9µg Cereal
Vitamin A 2792IU 3IU Cereal
Vitamin A RAE 814µg 0µg Cereal
Vitamin E 0.08mg 0.02mg Cereal
Vitamin C 38.5mg 0mg Cereal
Vitamin B1 6.288mg 0.106mg Cereal
Vitamin B2 3.87mg 0.082mg Cereal
Vitamin B3 29.62mg 1.33mg Cereal
Vitamin B5 0.226mg 0.171mg Cereal
Vitamin B6 5.986mg 0.108mg Cereal
Folate 19µg Millet
Choline 11.2mg Millet
Vitamin K 0µg 0.3µg Millet
Tryptophan 0.066mg 0.038mg Cereal
Threonine 0.241mg 0.113mg Cereal
Isoleucine 0.26mg 0.148mg Cereal
Leucine 0.767mg 0.446mg Cereal
Lysine 0.113mg 0.067mg Cereal
Methionine 0.13mg 0.07mg Cereal
Phenylalanine 0.365mg 0.185mg Cereal
Valine 0.344mg 0.184mg Cereal
Histidine 0.162mg 0.075mg Cereal
Saturated Fat 0.26g 0.172g Millet
Monounsaturated Fat 0.204g 0.184g Cereal
Polyunsaturated fat 0.354g 0.508g Millet

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cereal 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
363%
Cereal
10%
Millet
Minerals Daily Need Coverage Score
183%
Cereal
22%
Millet

Comparison summary

Which food is lower in Sugar?
Millet
Millet is lower in Sugar (difference - 10.22g)
Which food contains less Sodium?
Millet
Millet contains less Sodium (difference - 793mg)
Which food is lower in Saturated Fat?
Millet
Millet is lower in Saturated Fat (difference - 0.088g)
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is lower in glycemic index?
Cereal
Cereal is lower in glycemic index (difference - 2)
Which food is cheaper?
Cereal
Cereal is cheaper (difference - $0.6)
Which food is richer in minerals?
Cereal
Cereal is relatively richer in minerals
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. 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.