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  6. Cereal vs. Millet raw

Cereal vs. Millet raw — In-Depth Nutrition Comparison

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How are Cereal and Millet raw different?

  • Cereal is higher in Vitamin B1, Vitamin B6, Iron, Vitamin B2, Vitamin B3, Vitamin A RAE, Zinc, and Vitamin C, however, Millet raw is richer in Copper, and Manganese.
  • Daily need coverage for Vitamin B1 from Cereal is 489% higher.

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 raw 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.
Cereal
Cereal
4
:
6
Millet raw
Millet raw
Contains more Calcium +25%
Contains more Iron +1031.6%
Contains more Zinc +352.4%
Contains more Selenium +133.3%
Contains more Magnesium +500%
Contains more Phosphorus +270.1%
Contains more Potassium +85.7%
Contains less Sodium -99.4%
Contains more Copper +447.4%
Contains more Manganese +106.6%
Cereal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 1278% 14% 33% 10% 104% 208% 46% 104% 35%
Millet raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 113% 82% 123% 18% 1% 46% 250% 213% 15%
Contains more Calcium +25%
Contains more Iron +1031.6%
Contains more Zinc +352.4%
Contains more Selenium +133.3%
Contains more Magnesium +500%
Contains more Phosphorus +270.1%
Contains more Potassium +85.7%
Contains less Sodium -99.4%
Contains more Copper +447.4%
Contains more Manganese +106.6%

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
Cereal
7
:
5
Millet raw
Millet raw
Contains more Vitamin A +∞%
Contains more Vitamin E +60%
Contains more Vitamin C +∞%
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 +∞%
Cereal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 168% 2% 0% 129% 1572% 894% 556% 14% 1382% 0% 0% 0%
Millet raw
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% 106% 67% 89% 51% 89% 64% 0% 3%
Contains more Vitamin A +∞%
Contains more Vitamin E +60%
Contains more Vitamin C +∞%
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 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cereal
Cereal
1
:
4
Millet raw
Millet raw
Contains more Carbs +19.2%
Contains more Protein +81.8%
Contains more Fats +290.7%
Contains more Water +129.4%
Contains more Other +45.3%
Cereal
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 g
Millet raw
11% 4% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 g
Contains more Carbs +19.2%
Contains more Protein +81.8%
Contains more Fats +290.7%
Contains more Water +129.4%
Contains more Other +45.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cereal
Cereal
1
:
2
Millet raw
Millet raw
Contains less Saturated Fat -64%
Contains more Monounsaturated Fat +278.9%
Contains more Polyunsaturated fat +502.8%
Cereal
32% 25% 43%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.204 g
Polyunsaturated fat: 0.354 g
Millet raw
20% 21% 59%
Saturated Fat: 0.723 g
Monounsaturated Fat: 0.773 g
Polyunsaturated fat: 2.134 g
Contains less Saturated Fat -64%
Contains more Monounsaturated Fat +278.9%
Contains more Polyunsaturated fat +502.8%

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 raw
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 raw Opinion
Net carbs 85.45g 64.35g Cereal
Protein 6.06g 11.02g Millet raw
Fats 1.08g 4.22g Millet raw
Carbs 86.85g 72.85g Cereal
Calories 378kcal 378kcal
Fructose 0.26g Cereal
Sugar 10.35g Millet raw
Fiber 1.4g 8.5g Millet raw
Calcium 10mg 8mg Cereal
Iron 34.06mg 3.01mg Cereal
Magnesium 19mg 114mg Millet raw
Phosphorus 77mg 285mg Millet raw
Potassium 105mg 195mg Millet raw
Sodium 795mg 5mg Millet raw
Zinc 7.6mg 1.68mg Cereal
Copper 0.137mg 0.75mg Millet raw
Manganese 0.79mg 1.632mg Millet raw
Selenium 6.3µg 2.7µg Cereal
Vitamin A 2792IU 0IU Cereal
Vitamin A RAE 814µg 0µg Cereal
Vitamin E 0.08mg 0.05mg Cereal
Vitamin C 38.5mg 0mg Cereal
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 raw
Vitamin B6 5.986mg 0.384mg Cereal
Folate 85µg Millet raw
Vitamin K 0µg 0.9µg Millet raw
Tryptophan 0.066mg 0.119mg Millet raw
Threonine 0.241mg 0.353mg Millet raw
Isoleucine 0.26mg 0.465mg Millet raw
Leucine 0.767mg 1.4mg Millet raw
Lysine 0.113mg 0.212mg Millet raw
Methionine 0.13mg 0.221mg Millet raw
Phenylalanine 0.365mg 0.58mg Millet raw
Valine 0.344mg 0.578mg Millet raw
Histidine 0.162mg 0.236mg Millet raw
Saturated Fat 0.26g 0.723g Cereal
Monounsaturated Fat 0.204g 0.773g Millet raw
Polyunsaturated fat 0.354g 2.134g Millet raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cereal Millet raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet Equal
Low Glycemic Index diet ok

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
393%
Cereal
39%
Millet raw
Minerals Daily Need Coverage Score
183%
Cereal
86%
Millet raw

Comparison summary

Which food is lower in Sugar?
Millet raw
Millet raw is lower in Sugar (difference - 10.35g)
Which food contains less Sodium?
Millet raw
Millet raw 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

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 raw - 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.