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  6. Millet raw vs. Bran raw

Millet raw vs. Bran raw — In-Depth Nutrition Comparison

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The main differences between millet raw and bran raw

  • Millet raw has more copper, vitamin B3, and vitamin B6; however, bran raw has more manganese, selenium, phosphorus, vitamin B1, iron, magnesium, and fiber.
  • Daily need coverage for manganese for bran raw is 174% higher.
  • Bran raw has 5 times less vitamin B3 than millet raw. Millet raw has 4.72mg of vitamin B3, while bran raw has 0.934mg.
  • Millet raw has a higher glycemic index than bran raw.

Food types used in this article are Millet, raw and Oat bran, raw.

Infographic

Millet raw vs Bran 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains more CopperCopper +86.1%
Contains more MagnesiumMagnesium +106.1%
Contains more CalciumCalcium +625%
Contains more PotassiumPotassium +190.3%
Contains more IronIron +79.7%
Contains more ZincZinc +85.1%
Contains more PhosphorusPhosphorus +157.5%
Contains less SodiumSodium -20%
Contains more ManganeseManganese +245%
Contains more SeleniumSelenium +1574.1%

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.
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%
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% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Contains more Vitamin B2Vitamin B2 +31.8%
Contains more Vitamin B3Vitamin B3 +405.4%
Contains more Vitamin B6Vitamin B6 +132.7%
Contains more FolateFolate +63.5%
Contains more Vitamin EVitamin E +1920%
Contains more Vitamin B1Vitamin B1 +177.9%
Contains more Vitamin B5Vitamin B5 +76.2%
Contains more Vitamin KVitamin K +255.6%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Millet raw Bran raw DV% diff.
Manganese 1.632mg 5.63mg 174%
Selenium 2.7µg 45.2µg 77%
Phosphorus 285mg 734mg 64%
Vitamin B1 0.421mg 1.17mg 62%
Copper 0.75mg 0.403mg 39%
Iron 3.01mg 5.41mg 30%
Magnesium 114mg 235mg 29%
Fiber 8.5g 15.4g 28%
Vitamin B3 4.72mg 0.934mg 24%
Vitamin B6 0.384mg 0.165mg 17%
Vitamin B5 0.848mg 1.494mg 13%
Zinc 1.68mg 3.11mg 13%
Protein 11.02g 17.3g 13%
Potassium 195mg 566mg 11%
Folate 85µg 52µg 8%
Calories 378kcal 246kcal 7%
Vitamin E 0.05mg 1.01mg 6%
Choline 32.2mg 6%
Vitamin B2 0.29mg 0.22mg 5%
Calcium 8mg 58mg 5%
Polyunsaturated fat 2.134g 2.766g 4%
Fats 4.22g 7.03g 4%
Monounsaturated fat 0.773g 2.376g 4%
Saturated fat 0.723g 1.328g 3%
Carbs 72.85g 66.22g 2%
Vitamin K 0.9µg 3.2µg 2%
Net carbs 64.35g 50.82g N/A
Sugar 1.45g N/A
Sodium 5mg 4mg 0%
Tryptophan 0.119mg 0.335mg 0%
Threonine 0.353mg 0.502mg 0%
Isoleucine 0.465mg 0.668mg 0%
Leucine 1.4mg 1.374mg 0%
Lysine 0.212mg 0.76mg 0%
Methionine 0.221mg 0.335mg 0%
Phenylalanine 0.58mg 0.908mg 0%
Valine 0.578mg 0.964mg 0%
Histidine 0.236mg 0.41mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more WaterWater +32.4%
Contains more OtherOther +11.7%
Contains more ProteinProtein +57%
Contains more FatsFats +66.6%
~equal in Carbs ~66.22g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 21% 59%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.773 g
Polyunsaturated fat: Poly. Fat 2.134 g
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains less Sat. FatSaturated fat -45.6%
Contains more Mono. FatMonounsaturated fat +207.4%
Contains more Poly. FatPolyunsaturated fat +29.6%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.