Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Millet raw vs. Bran — In-Depth Nutrition Comparison

Compare

A recap on differences between Millet raw and Bran

  • Bran has less Copper, Manganese, Vitamin B3, Vitamin B6, Iron, Phosphorus, Fiber, Vitamin B1, Folate, and Vitamin B2.
  • Millet raw covers your daily Copper needs 76% more than Bran.
  • Bran contains 33 times less Vitamin B3 than Millet raw. Millet raw contains 4.72mg of Vitamin B3, while Bran contains 0.144mg.

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

Infographic

Millet raw vs Bran 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.
Contains more Iron +242%
Contains more Magnesium +185%
Contains more Phosphorus +139.5%
Contains more Potassium +112%
Contains more Zinc +217%
Contains more Copper +1036.4%
Contains more Manganese +69.3%
Contains more Calcium +25%
Contains less Sodium -80%
Contains more Selenium +185.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 113% 82% 123% 18% 1% 46% 250% 213% 15%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Contains more Iron +242%
Contains more Magnesium +185%
Contains more Phosphorus +139.5%
Contains more Potassium +112%
Contains more Zinc +217%
Contains more Copper +1036.4%
Contains more Manganese +69.3%
Contains more Calcium +25%
Contains less Sodium -80%
Contains more Selenium +185.2%

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.
:
0
Bran
Contains more Vitamin B1 +163.1%
Contains more Vitamin B2 +752.9%
Contains more Vitamin B3 +3177.8%
Contains more Vitamin B5 +290.8%
Contains more Vitamin B6 +1436%
Contains more Folate +1316.7%
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%
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% 40% 8% 3% 14% 6% 5% 0% 0%
Contains more Vitamin B1 +163.1%
Contains more Vitamin B2 +752.9%
Contains more Vitamin B3 +3177.8%
Contains more Vitamin B5 +290.8%
Contains more Vitamin B6 +1436%
Contains more Folate +1316.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +243.3%
Contains more Fats +390.7%
Contains more Carbs +536.8%
Contains more Other +561.2%
Contains more Water +868.9%
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
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more Protein +243.3%
Contains more Fats +390.7%
Contains more Carbs +536.8%
Contains more Other +561.2%
Contains more Water +868.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +165.6%
Contains more Polyunsaturated fat +529.5%
Contains less Saturated Fat -77.5%
20% 21% 59%
Saturated Fat: 0.723 g
Monounsaturated Fat: 0.773 g
Polyunsaturated fat: 2.134 g
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Contains more Monounsaturated Fat +165.6%
Contains more Polyunsaturated fat +529.5%
Contains less Saturated Fat -77.5%

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 Bran
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Millet raw Bran Opinion
Net carbs 64.35g 8.84g Millet raw
Protein 11.02g 3.21g Millet raw
Fats 4.22g 0.86g Millet raw
Carbs 72.85g 11.44g Millet raw
Calories 378kcal 40kcal Millet raw
Fiber 8.5g 2.6g Millet raw
Calcium 8mg 10mg Bran
Iron 3.01mg 0.88mg Millet raw
Magnesium 114mg 40mg Millet raw
Phosphorus 285mg 119mg Millet raw
Potassium 195mg 92mg Millet raw
Sodium 5mg 1mg Bran
Zinc 1.68mg 0.53mg Millet raw
Copper 0.75mg 0.066mg Millet raw
Manganese 1.632mg 0.964mg Millet raw
Selenium 2.7µg 7.7µg Bran
Vitamin E 0.05mg Millet raw
Vitamin B1 0.421mg 0.16mg Millet raw
Vitamin B2 0.29mg 0.034mg Millet raw
Vitamin B3 4.72mg 0.144mg Millet raw
Vitamin B5 0.848mg 0.217mg Millet raw
Vitamin B6 0.384mg 0.025mg Millet raw
Folate 85µg 6µg Millet raw
Vitamin K 0.9µg Millet raw
Tryptophan 0.119mg 0.057mg Millet raw
Threonine 0.353mg 0.086mg Millet raw
Isoleucine 0.465mg 0.114mg Millet raw
Leucine 1.4mg 0.235mg Millet raw
Lysine 0.212mg 0.13mg Millet raw
Methionine 0.221mg 0.057mg Millet raw
Phenylalanine 0.58mg 0.155mg Millet raw
Valine 0.578mg 0.165mg Millet raw
Histidine 0.236mg 0.07mg Millet raw
Saturated Fat 0.723g 0.163g Bran
Monounsaturated Fat 0.773g 0.291g Millet raw
Polyunsaturated fat 2.134g 0.339g Millet raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet raw Bran
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
6%
Bran
Minerals Daily Need Coverage Score
86%
Millet raw
33%
Bran

Comparison summary

Which food is richer in minerals?
Millet raw
Millet raw is relatively richer in minerals
Which food is richer in vitamins?
Millet raw
Millet raw is relatively richer in vitamins
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 0.56g)
Which food is lower in glycemic index?
Bran
Bran is lower in glycemic index (difference - 15)
Which food is cheaper?
Bran
Bran is cheaper (difference - $0.6)
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)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/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.