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  6. Millet raw vs. Groat

Millet raw vs. Groat — In-Depth Nutrition Comparison

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How are Millet raw and Groat different?

  • Millet raw is higher in Vitamin B1, Manganese, Folate, Vitamin B6, and Iron, however, Groat is richer in Copper, Magnesium, Vitamin B3, Vitamin B2, and Selenium.
  • Daily need coverage for Copper from Groat is 39% higher.
  • Millet raw contains 4 times more Vitamin B1 than Groat. While Millet raw contains 0.421mg of Vitamin B1, Groat contains only 0.101mg.

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

Infographic

Millet raw vs Groat 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.
Millet raw
Millet raw
2
:
8
Groat
Groat
Contains more Iron +36.8%
Contains more Manganese +25.5%
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%
Millet raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 113% 82% 123% 18% 1% 46% 250% 213% 15%
Groat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 83% 166% 149% 41% 1% 66% 367% 170% 46%
Contains more Iron +36.8%
Contains more Manganese +25.5%
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%

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.
Millet raw
Millet raw
5
:
3
Groat
Groat
Contains more Vitamin B1 +316.8%
Contains more Vitamin B6 +82.9%
Contains more Folate +183.3%
Contains more Vitamin B2 +46.6%
Contains more Vitamin B3 +48.7%
Contains more Vitamin B5 +45.4%
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%
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%
Contains more Vitamin B1 +316.8%
Contains more Vitamin B6 +82.9%
Contains more Folate +183.3%
Contains more Vitamin B2 +46.6%
Contains more Vitamin B3 +48.7%
Contains more Vitamin B5 +45.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Millet raw
Millet raw
3
:
2
Groat
Groat
Contains more Fats +24.1%
Contains more Other +54.3%
Contains more Protein +20.2%
Contains more Water +12.5%
Equal in Carbs - 71.5
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
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
Contains more Fats +24.1%
Contains more Other +54.3%
Contains more Protein +20.2%
Contains more Water +12.5%
Equal in Carbs - 71.5

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

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

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. Millet raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/nutrients
  2. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.