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  6. Groat vs. Millet

Groat vs. Millet — In-Depth Nutrition Comparison

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Significant differences between groat and millet

  • The amount of copper, manganese, magnesium, vitamin B3, phosphorus, fiber, vitamin B2, protein, vitamin B5, and iron in groat is higher than in millet.
  • Groat covers your daily copper needs 104% more than millet.
  • Millet has 8 times less fiber than groat. Groat has 10g of fiber, while millet has 1.3g.
  • Millet has a higher glycemic index. The glycemic index of millet is 71, while the glycemic index of groat is 54.

Specific food types used in this comparison are Buckwheat and Millet, cooked.

Infographic

Groat vs Millet infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Groat
Groat
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 165% 5.4% 41% 83% 367% 65% 149% 0.13% 170% 45%
Millet
Millet
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 0.9% 5.5% 24% 54% 25% 43% 0.26% 35% 4.9%
Contains more MagnesiumMagnesium +425%
Contains more CalciumCalcium +500%
Contains more PotassiumPotassium +641.9%
Contains more IronIron +249.2%
Contains more CopperCopper +583.2%
Contains more ZincZinc +163.7%
Contains more PhosphorusPhosphorus +247%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +377.9%
Contains more SeleniumSelenium +822.2%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Groat
Groat
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 25% 98% 132% 74% 48% 0% 0% 23%
Millet
Millet
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.4% 27% 19% 25% 10% 25% 0% 0.75% 14%
Contains more Vitamin B2Vitamin B2 +418.3%
Contains more Vitamin B3Vitamin B3 +427.8%
Contains more Vitamin B5Vitamin B5 +621.1%
Contains more Vitamin B6Vitamin B6 +94.4%
Contains more FolateFolate +57.9%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B1 ~0.106mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Groat Millet DV% diff.
Copper 1.1mg 0.161mg 104%
Magnesium 231mg 44mg 45%
Manganese 1.3mg 0.272mg 45%
Vitamin B3 7.02mg 1.33mg 36%
Fiber 10g 1.3g 35%
Phosphorus 347mg 100mg 35%
Vitamin B2 0.425mg 0.082mg 26%
Vitamin B5 1.233mg 0.171mg 21%
Iron 2.2mg 0.63mg 20%
Protein 13.25g 3.51g 19%
Carbs 71.5g 23.67g 16%
Zinc 2.4mg 0.91mg 14%
Selenium 8.3µg 0.9µg 13%
Potassium 460mg 62mg 12%
Calories 343kcal 119kcal 11%
Vitamin B6 0.21mg 0.108mg 8%
Fats 3.4g 1g 4%
Polyunsaturated fat 1.039g 0.508g 4%
Folate 30µg 19µg 3%
Saturated fat 0.741g 0.172g 3%
Calcium 18mg 3mg 2%
Choline 11.2mg 2%
Monounsaturated fat 1.04g 0.184g 2%
Protein per 100 calories 3.9g 2.9g N/A
Calories per 10 g protein 259kcal 339kcal N/A
Weight per 100 calories 29g 84g N/A
Unsaturated / Saturated Fat ratio 2.8 4 N/A
Net carbs 61.5g 22.37g N/A
Sugar 0.13g N/A
Sodium 1mg 2mg 0%
Vitamin E 0.02mg 0%
Vitamin B1 0.101mg 0.106mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.192mg 0.038mg 0%
Threonine 0.506mg 0.113mg 0%
Isoleucine 0.498mg 0.148mg 0%
Leucine 0.832mg 0.446mg 0%
Lysine 0.672mg 0.067mg 0%
Methionine 0.172mg 0.07mg 0%
Phenylalanine 0.52mg 0.185mg 0%
Valine 0.678mg 0.184mg 0%
Histidine 0.309mg 0.075mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
Groat
3
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 g
Millet
Millet
1
4% 24% 71%
Protein: 3.51 g
Fats: 1 g
Carbs: 23.67 g
Water: 71.41 g
Other: 0.41 g
Contains more ProteinProtein +277.5%
Contains more FatsFats +240%
Contains more CarbsCarbs +202.1%
Contains more WaterWater +632.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Groat
Groat
2
26% 37% 37%
Saturated fat: Sat. Fat 0.741 g
Monounsaturated fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 g
Millet
Millet
1
20% 21% 59%
Saturated fat: Sat. Fat 0.172 g
Monounsaturated fat: Mono. Fat 0.184 g
Polyunsaturated fat: Poly. Fat 0.508 g
Contains more Mono. FatMonounsaturated fat +465.2%
Contains more Poly. FatPolyunsaturated fat +104.5%
Contains less Sat. FatSaturated fat -76.8%

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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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.