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Cereal vs Millet - In-Depth Nutrition Comparison

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How are Cereal and Millet different?

  • Cereal is higher in Vitamin B1, Vitamin B6, Iron, Vitamin B2, Vitamin B3, and Zinc, however Millet is richer in Vitamin A, Copper, Vitamin C, and Manganese.
  • Daily need coverage for Vitamin B1 from Cereal is 489% higher.
  • Cereal contains 16 times more Vitamin B6 than Millet. While Cereal contains 5.986mg of Vitamin B6, Millet contains only 0.384mg.

Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Millet, raw are the varieties used in this article.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Cereal
3
:
5
Millet
Contains more Iron +1031.6%
Contains more Calcium +25%
Contains more Zinc +352.4%
Contains more Potassium +85.7%
Contains more Magnesium +500%
Contains more Copper +447.4%
Contains more Phosphorus +270.1%
Contains less Sodium -99.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 1278% 3% 10% 14% 46% 208% 33% 104%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 113% 3% 18% 82% 250% 46% 123% 1%
Contains more Iron +1031.6%
Contains more Calcium +25%
Contains more Zinc +352.4%
Contains more Potassium +85.7%
Contains more Magnesium +500%
Contains more Copper +447.4%
Contains more Phosphorus +270.1%
Contains less Sodium -99.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Cereal
7
:
5
Millet
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +60%
Contains more Vitamin B1 +1393.6%
Contains more Vitamin B2 +1234.5%
Contains more Vitamin B3 +527.5%
Contains more Vitamin B6 +1458.9%
Contains more Vitamin B5 +275.2%
Contains more Vitamin K +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 129% 168% 2% 0% 1572% 894% 556% 14% 1382% 0% 0% 0%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 1% 0% 106% 67% 89% 51% 89% 0% 3% 64%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +60%
Contains more Vitamin B1 +1393.6%
Contains more Vitamin B2 +1234.5%
Contains more Vitamin B3 +527.5%
Contains more Vitamin B6 +1458.9%
Contains more Vitamin B5 +275.2%
Contains more Vitamin K +∞%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cereal Millet
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cereal Millet Opinion
Calories 378kcal 378kcal
Protein 6.06g 11.02g Millet
Fats 1.08g 4.22g Millet
Vitamin C 38.5mg 0mg Cereal
Net carbs 85.45g 64.35g Cereal
Carbs 86.85g 72.85g Cereal
Cholesterol mg 0mg Cereal
Vitamin D IU 0IU Millet
Iron 34.06mg 3.01mg Cereal
Calcium 10mg 8mg Cereal
Potassium 105mg 195mg Millet
Magnesium 19mg 114mg Millet
Sugar 10.35g g Millet
Fiber 1.4g 8.5g Millet
Copper 0.137mg 0.75mg Millet
Zinc 7.6mg 1.68mg Cereal
Starch g g
Phosphorus 77mg 285mg Millet
Sodium 795mg 5mg Millet
Vitamin A 2792IU 0IU Cereal
Vitamin E 0.08mg 0.05mg Cereal
Vitamin D µg 0µg Millet
Vitamin B1 6.288mg 0.421mg Cereal
Vitamin B2 3.87mg 0.29mg Cereal
Vitamin B3 29.62mg 4.72mg Cereal
Vitamin B5 0.226mg 0.848mg Millet
Vitamin B6 5.986mg 0.384mg Cereal
Vitamin B12 µg 0µg Millet
Vitamin K 0µg 0.9µg Millet
Folate µg 85µg Millet
Trans Fat g g
Saturated Fat 0.26g 0.723g Cereal
Monounsaturated Fat 0.204g 0.773g Millet
Polyunsaturated fat 0.354g 2.134g Millet
Tryptophan 0.066mg 0.119mg Millet
Threonine 0.241mg 0.353mg Millet
Isoleucine 0.26mg 0.465mg Millet
Leucine 0.767mg 1.4mg Millet
Lysine 0.113mg 0.212mg Millet
Methionine 0.13mg 0.221mg Millet
Phenylalanine 0.365mg 0.58mg Millet
Valine 0.344mg 0.578mg Millet
Histidine 0.162mg 0.236mg Millet
Fructose 0.26g g Cereal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cereal Millet
Low Calories diet Equal
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
393
Cereal
39
Millet
Mineral Summary Score
212
Cereal
79
Millet

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
36%
Cereal
66%
Millet
Carbohydrates
87%
Cereal
73%
Millet
Fats
5%
Cereal
19%
Millet

Comparison summary

Which food is lower in Sugar?
Millet
Millet is lower in Sugar (difference - 10.35g)
Which food contains less Sodium?
Millet
Millet contains less Sodium (difference - 790mg)
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Cereal
Cereal is lower in Saturated Fat (difference - 0.463g)
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?
?
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.
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Millet - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.