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  6. Groat vs. Millet raw

Groat vs. Millet raw — In-Depth Nutrition Comparison

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How are Groat and Millet raw different?

  • Groat is higher in Copper, Magnesium, Vitamin B3, Vitamin B2, and Selenium, however, Millet raw is richer in Vitamin B1, Manganese, Folate, Vitamin B6, and Iron.
  • Daily need coverage for Copper from Groat is 39% higher.
  • Groat contains 3 times more Selenium than Millet raw. While Groat contains 8.3µg of Selenium, Millet raw contains only 2.7µg.

Buckwheat and Millet, raw are the varieties used in this article.

Infographic

Groat 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.
Groat
Groat
8
:
2
Millet raw
Millet raw
Contains more Calcium +125%
Contains more Magnesium +102.6%
Contains more Phosphorus +21.8%
Contains more Potassium +135.9%
Contains less Sodium -80%
Contains more Zinc +42.9%
Contains more Copper +46.7%
Contains more Selenium +207.4%
Contains more Iron +36.8%
Contains more Manganese +25.5%
Groat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 83% 166% 149% 41% 1% 66% 367% 170% 46%
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 +125%
Contains more Magnesium +102.6%
Contains more Phosphorus +21.8%
Contains more Potassium +135.9%
Contains less Sodium -80%
Contains more Zinc +42.9%
Contains more Copper +46.7%
Contains more Selenium +207.4%
Contains more Iron +36.8%
Contains more Manganese +25.5%

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.
Groat
Groat
3
:
5
Millet raw
Millet raw
Contains more Vitamin B2 +46.6%
Contains more Vitamin B3 +48.7%
Contains more Vitamin B5 +45.4%
Contains more Vitamin B1 +316.8%
Contains more Vitamin B6 +82.9%
Contains more Folate +183.3%
Groat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 26% 99% 132% 74% 49% 23% 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 B2 +46.6%
Contains more Vitamin B3 +48.7%
Contains more Vitamin B5 +45.4%
Contains more Vitamin B1 +316.8%
Contains more Vitamin B6 +82.9%
Contains more Folate +183.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
Groat
2
:
3
Millet raw
Millet raw
Contains more Protein +20.2%
Contains more Water +12.5%
Contains more Fats +24.1%
Contains more Other +54.3%
Equal in Carbs - 72.85
Groat
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 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 Protein +20.2%
Contains more Water +12.5%
Contains more Fats +24.1%
Contains more Other +54.3%
Equal in Carbs - 72.85

Fat Type Comparison

Fat type breakdown side-by-side comparison
Groat
Groat
1
:
2
Millet raw
Millet raw
Contains more Monounsaturated Fat +34.5%
Contains more Polyunsaturated fat +105.4%
Equal in Saturated Fat - 0.723
Groat
26% 37% 37%
Saturated Fat: 0.741 g
Monounsaturated Fat: 1.04 g
Polyunsaturated fat: 1.039 g
Millet raw
20% 21% 59%
Saturated Fat: 0.723 g
Monounsaturated Fat: 0.773 g
Polyunsaturated fat: 2.134 g
Contains more Monounsaturated Fat +34.5%
Contains more Polyunsaturated fat +105.4%
Equal in Saturated Fat - 0.723

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Groat Millet raw Opinion
Net carbs 61.5g 64.35g Millet raw
Protein 13.25g 11.02g Groat
Fats 3.4g 4.22g Millet raw
Carbs 71.5g 72.85g Millet raw
Calories 343kcal 378kcal Millet raw
Fiber 10g 8.5g Groat
Calcium 18mg 8mg Groat
Iron 2.2mg 3.01mg Millet raw
Magnesium 231mg 114mg Groat
Phosphorus 347mg 285mg Groat
Potassium 460mg 195mg Groat
Sodium 1mg 5mg Groat
Zinc 2.4mg 1.68mg Groat
Copper 1.1mg 0.75mg Groat
Manganese 1.3mg 1.632mg Millet raw
Selenium 8.3µg 2.7µg Groat
Vitamin E 0.05mg Millet raw
Vitamin B1 0.101mg 0.421mg Millet raw
Vitamin B2 0.425mg 0.29mg Groat
Vitamin B3 7.02mg 4.72mg Groat
Vitamin B5 1.233mg 0.848mg Groat
Vitamin B6 0.21mg 0.384mg Millet raw
Folate 30µg 85µg Millet raw
Vitamin K 0.9µg Millet raw
Tryptophan 0.192mg 0.119mg Groat
Threonine 0.506mg 0.353mg Groat
Isoleucine 0.498mg 0.465mg Groat
Leucine 0.832mg 1.4mg Millet raw
Lysine 0.672mg 0.212mg Groat
Methionine 0.172mg 0.221mg Millet raw
Phenylalanine 0.52mg 0.58mg Millet raw
Valine 0.678mg 0.578mg Groat
Histidine 0.309mg 0.236mg Groat
Saturated Fat 0.741g 0.723g Millet raw
Monounsaturated Fat 1.04g 0.773g Groat
Polyunsaturated fat 1.039g 2.134g Millet raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Groat Millet raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
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
33%
Groat
39%
Millet raw
Minerals Daily Need Coverage Score
109%
Groat
86%
Millet raw

Comparison summary

Which food is lower in Saturated Fat?
Millet raw
Millet raw is lower in Saturated Fat (difference - 0.018g)
Which food is cheaper?
Millet raw
Millet raw is cheaper (difference - $2)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Groat
Groat is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Groat
Groat is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/nutrients
  2. 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.