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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, zinc, and vitamin C; however, millet raw is richer in copper and manganese.
  • Daily need coverage for vitamin B1 for 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
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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
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
Contains more CalciumCalcium +25%
Contains more IronIron +1031.6%
Contains more ZincZinc +352.4%
Contains more SeleniumSelenium +133.3%
Contains more MagnesiumMagnesium +500%
Contains more PotassiumPotassium +85.7%
Contains more CopperCopper +447.4%
Contains more PhosphorusPhosphorus +270.1%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +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
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 128% 271% 1.6% 0% 1572% 893% 555% 14% 1381% 0% 0% 0% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +60%
Contains more Vitamin B1Vitamin B1 +1393.6%
Contains more Vitamin B2Vitamin B2 +1234.5%
Contains more Vitamin B3Vitamin B3 +527.5%
Contains more Vitamin B6Vitamin B6 +1458.9%
Contains more Vitamin B5Vitamin B5 +275.2%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cereal Millet raw DV% diff.
Vitamin B1 6.288mg 0.421mg 489%
Vitamin B6 5.986mg 0.384mg 431%
Iron 34.06mg 3.01mg 388%
Vitamin B2 3.87mg 0.29mg 275%
Vitamin B3 29.62mg 4.72mg 156%
Vitamin A 814µg 0µg 90%
Copper 0.137mg 0.75mg 68%
Zinc 7.6mg 1.68mg 54%
Vitamin C 38.5mg 0mg 43%
Manganese 0.79mg 1.632mg 37%
Sodium 795mg 5mg 34%
Phosphorus 77mg 285mg 30%
Fiber 1.4g 8.5g 28%
Magnesium 19mg 114mg 23%
Folate 85µg 21%
Vitamin B5 0.226mg 0.848mg 12%
Polyunsaturated fat 0.354g 2.134g 12%
Protein 6.06g 11.02g 10%
Selenium 6.3µg 2.7µg 7%
Carbs 86.85g 72.85g 5%
Fats 1.08g 4.22g 5%
Potassium 105mg 195mg 3%
Saturated fat 0.26g 0.723g 2%
Monounsaturated fat 0.204g 0.773g 1%
Vitamin K 0µg 0.9µg 1%
Calories 378kcal 378kcal 0%
Net carbs 85.45g 64.35g N/A
Calcium 10mg 8mg 0%
Sugar 10.35g N/A
Vitamin E 0.08mg 0.05mg 0%
Tryptophan 0.066mg 0.119mg 0%
Threonine 0.241mg 0.353mg 0%
Isoleucine 0.26mg 0.465mg 0%
Leucine 0.767mg 1.4mg 0%
Lysine 0.113mg 0.212mg 0%
Methionine 0.13mg 0.221mg 0%
Phenylalanine 0.365mg 0.58mg 0%
Valine 0.344mg 0.578mg 0%
Histidine 0.162mg 0.236mg 0%
Fructose 0.26g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cereal
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
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 CarbsCarbs +19.2%
Contains more ProteinProtein +81.8%
Contains more FatsFats +290.7%
Contains more WaterWater +129.4%
Contains more OtherOther +45.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cereal
1
32% 25% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 g
20% 21% 59%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.773 g
Polyunsaturated fat: Poly. Fat 2.134 g
Contains less Sat. FatSaturated fat -64%
Contains more Mono. FatMonounsaturated fat +278.9%
Contains more Poly. FatPolyunsaturated fat +502.8%

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.