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Millet flour vs. Oatmeal — In-Depth Nutrition Comparison

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Significant differences between Millet flour and Oatmeal

  • Millet flour has more Copper, Selenium, Phosphorus, Magnesium, Manganese, Vitamin B5, Vitamin B3, Zinc, and Vitamin B1, however, Oatmeal is richer in Iron.
  • Millet flour covers your daily Copper needs 52% more than Oatmeal.
  • Oatmeal has 7 times less Selenium than Millet flour. Millet flour has 32.7µg of Selenium, while Oatmeal has 5µg.

Specific food types used in this comparison are Millet flour and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).

Infographic

Millet flour vs Oatmeal 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.
Contains more Magnesium +357.7%
Contains more Phosphorus +270.1%
Contains more Potassium +267.2%
Contains less Sodium -91.8%
Contains more Zinc +324.2%
Contains more Copper +710.6%
Contains more Manganese +79.6%
Contains more Selenium +554%
Contains more Calcium +471.4%
Contains more Iron +51.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 148% 85% 123% 20% 1% 72% 179% 131% 179%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Contains more Magnesium +357.7%
Contains more Phosphorus +270.1%
Contains more Potassium +267.2%
Contains less Sodium -91.8%
Contains more Zinc +324.2%
Contains more Copper +710.6%
Contains more Manganese +79.6%
Contains more Selenium +554%
Contains more Calcium +471.4%
Contains more Iron +51.3%

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.
:
Contains more Vitamin E +57.1%
Contains more Vitamin B1 +58.8%
Contains more Vitamin B3 +99%
Contains more Vitamin B5 +299.7%
Contains more Vitamin B6 +28.3%
Contains more Vitamin K +100%
Contains more Vitamin B2 +194.5%
Equal in Folate - 44
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 104% 17% 113% 77% 86% 32% 0% 2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
Contains more Vitamin E +57.1%
Contains more Vitamin B1 +58.8%
Contains more Vitamin B3 +99%
Contains more Vitamin B5 +299.7%
Contains more Vitamin B6 +28.3%
Contains more Vitamin K +100%
Contains more Vitamin B2 +194.5%
Equal in Folate - 44

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +353.6%
Contains more Fats +212.5%
Contains more Carbs +543.7%
Contains more Other +112.3%
Contains more Water +869.2%
11% 4% 75% 9%
Protein: 10.75 g
Fats: 4.25 g
Carbs: 75.12 g
Water: 8.67 g
Other: 1.21 g
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more Protein +353.6%
Contains more Fats +212.5%
Contains more Carbs +543.7%
Contains more Other +112.3%
Contains more Water +869.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +136.3%
Contains more Polyunsaturated fat +514.6%
Contains less Saturated Fat -57.8%
13% 23% 64%
Saturated Fat: 0.536 g
Monounsaturated Fat: 0.924 g
Polyunsaturated fat: 2.618 g
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
Contains more Monounsaturated Fat +136.3%
Contains more Polyunsaturated fat +514.6%
Contains less Saturated Fat -57.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +573.9%
Contains more Glucose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%
Equal in Sucrose - 0.29
98% 2%
Starch: 69.88 g
Sucrose: 0.3 g
Glucose: 1.26 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0.11 g
Galactose: 0 g
96% 3%
Starch: 10.37 g
Sucrose: 0.29 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.16 g
Contains more Starch +573.9%
Contains more Glucose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%
Equal in Sucrose - 0.29

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Millet flour Oatmeal Opinion
Net carbs 71.62g 9.97g Millet flour
Protein 10.75g 2.37g Millet flour
Fats 4.25g 1.36g Millet flour
Carbs 75.12g 11.67g Millet flour
Calories 382kcal 68kcal Millet flour
Starch 69.88g 10.37g Millet flour
Sugar 1.66g 0.46g Oatmeal
Fiber 3.5g 1.7g Millet flour
Calcium 14mg 80mg Oatmeal
Iron 3.94mg 5.96mg Oatmeal
Magnesium 119mg 26mg Millet flour
Phosphorus 285mg 77mg Millet flour
Potassium 224mg 61mg Millet flour
Sodium 4mg 49mg Millet flour
Zinc 2.63mg 0.62mg Millet flour
Copper 0.535mg 0.066mg Millet flour
Manganese 1.002mg 0.558mg Millet flour
Selenium 32.7µg 5µg Millet flour
Vitamin A 433IU Oatmeal
Vitamin A RAE 130µg Oatmeal
Vitamin E 0.11mg 0.07mg Millet flour
Vitamin B1 0.413mg 0.26mg Millet flour
Vitamin B2 0.073mg 0.215mg Oatmeal
Vitamin B3 6.02mg 3.025mg Millet flour
Vitamin B5 1.267mg 0.317mg Millet flour
Vitamin B6 0.372mg 0.29mg Millet flour
Folate 42µg 44µg Oatmeal
Vitamin K 0.8µg 0.4µg Millet flour
Tryptophan 0.17mg 0.04mg Millet flour
Threonine 0.354mg 0.083mg Millet flour
Isoleucine 0.473mg 0.105mg Millet flour
Leucine 1.537mg 0.2mg Millet flour
Lysine 0.144mg 0.135mg Millet flour
Methionine 0.319mg 0.04mg Millet flour
Phenylalanine 0.675mg 0.13mg Millet flour
Valine 0.584mg 0.151mg Millet flour
Histidine 0.257mg 0.057mg Millet flour
Trans Fat 0.002g 0.003g Millet flour
Saturated Fat 0.536g 0.226g Oatmeal
Monounsaturated Fat 0.924g 0.391g Millet flour
Polyunsaturated fat 2.618g 0.426g Millet flour
Omega-6 - Eicosadienoic acid 0.002g Millet flour
Omega-6 - Linoleic acid 2.549g Millet flour
Omega-3 - ALA 0.044g Millet flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet flour Oatmeal
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
36%
Millet flour
27%
Oatmeal
Minerals Daily Need Coverage Score
94%
Millet flour
45%
Oatmeal

Comparison summary

Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 1.2g)
Which food is lower in Saturated Fat?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 0.31g)
Which food contains less Sodium?
Millet flour
Millet flour contains less Sodium (difference - 45mg)
Which food is lower in Cholesterol?
Millet flour
Millet flour is lower in Cholesterol (difference - 0mg)
Which food is lower in glycemic index?
Millet flour
Millet flour is lower in glycemic index (difference - 9)
Which food is richer in minerals?
Millet flour
Millet flour is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
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 flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172023/nutrients
  2. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.