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Millet raw vs Bran - In-Depth Nutrition Comparison

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The main differences between Millet raw and Bran

  • Millet raw has more Copper, Vitamin B3, and Vitamin B6, however Bran has more Manganese, Selenium, Phosphorus, Vitamin B1, Iron, Magnesium, and Fiber.
  • Daily need coverage for Manganese from Bran is 174% higher.
  • Bran has 5 times less Vitamin B3 than Millet raw. Millet raw has 4.72mg of Vitamin B3, while Bran has 0.934mg.

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

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Millet raw
Millet raw
1
:
7
Bran
Bran
Contains more Copper +86.1%
Contains more Calcium +625%
Contains more Iron +79.7%
Contains more Magnesium +106.1%
Contains more Phosphorus +157.5%
Contains more Potassium +190.3%
Contains less Sodium -20%
Contains more Zinc +85.1%
Millet raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 113% 82% 123% 18% 1% 46% 250%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 203% 168% 315% 50% 1% 85% 135%
Contains more Copper +86.1%
Contains more Calcium +625%
Contains more Iron +79.7%
Contains more Magnesium +106.1%
Contains more Phosphorus +157.5%
Contains more Potassium +190.3%
Contains less Sodium -20%
Contains more Zinc +85.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Millet raw
Millet raw
4
:
4
Bran
Bran
Contains more Vitamin B2 +31.8%
Contains more Vitamin B3 +405.4%
Contains more Vitamin B6 +132.7%
Contains more Folate +63.5%
Contains more Vitamin E +1920%
Contains more Vitamin B1 +177.9%
Contains more Vitamin B5 +76.2%
Contains more Vitamin K +255.6%
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%
Bran
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
Contains more Vitamin B2 +31.8%
Contains more Vitamin B3 +405.4%
Contains more Vitamin B6 +132.7%
Contains more Folate +63.5%
Contains more Vitamin E +1920%
Contains more Vitamin B1 +177.9%
Contains more Vitamin B5 +76.2%
Contains more Vitamin K +255.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Millet raw
Millet raw
3
:
2
Bran
Bran
Contains more Water +32.4%
Contains more Other +11.7%
Contains more Protein +57%
Contains more Fats +66.6%
Equal in Carbs - 66.22
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
Bran
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 Water +32.4%
Contains more Other +11.7%
Contains more Protein +57%
Contains more Fats +66.6%
Equal in Carbs - 66.22

Fat Type Comparison

Fat type breakdown side-by-side comparison
Millet raw
Millet raw
1
:
2
Bran
Bran
Contains less Saturated Fat -45.6%
Contains more Monounsaturated Fat +207.4%
Contains more Polyunsaturated fat +29.6%
Millet raw
20% 21% 59%
Saturated Fat: 0.723 g
Monounsaturated Fat: 0.773 g
Polyunsaturated fat: 2.134 g
Bran
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Contains less Saturated Fat -45.6%
Contains more Monounsaturated Fat +207.4%
Contains more Polyunsaturated fat +29.6%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Millet raw Bran
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Millet raw Bran Opinion
Net carbs 64.35g 50.82g Millet raw
Protein 11.02g 17.3g Bran
Fats 4.22g 7.03g Bran
Carbs 72.85g 66.22g Millet raw
Calories 378kcal 246kcal Millet raw
Sugar 1.45g Millet raw
Fiber 8.5g 15.4g Bran
Calcium 8mg 58mg Bran
Iron 3.01mg 5.41mg Bran
Magnesium 114mg 235mg Bran
Phosphorus 285mg 734mg Bran
Potassium 195mg 566mg Bran
Sodium 5mg 4mg Bran
Zinc 1.68mg 3.11mg Bran
Copper 0.75mg 0.403mg Millet raw
Vitamin E 0.05mg 1.01mg Bran
Vitamin B1 0.421mg 1.17mg Bran
Vitamin B2 0.29mg 0.22mg Millet raw
Vitamin B3 4.72mg 0.934mg Millet raw
Vitamin B5 0.848mg 1.494mg Bran
Vitamin B6 0.384mg 0.165mg Millet raw
Folate 85µg 52µg Millet raw
Vitamin K 0.9µg 3.2µg Bran
Tryptophan 0.119mg 0.335mg Bran
Threonine 0.353mg 0.502mg Bran
Isoleucine 0.465mg 0.668mg Bran
Leucine 1.4mg 1.374mg Millet raw
Lysine 0.212mg 0.76mg Bran
Methionine 0.221mg 0.335mg Bran
Phenylalanine 0.58mg 0.908mg Bran
Valine 0.578mg 0.964mg Bran
Histidine 0.236mg 0.41mg Bran
Saturated Fat 0.723g 1.328g Millet raw
Monounsaturated Fat 0.773g 2.376g Bran
Polyunsaturated fat 2.134g 2.766g Bran

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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
39%
Millet raw
46%
Bran
Minerals Daily Need Coverage Score
79%
Millet raw
122%
Bran

Comparison summary

Which food is lower in Sugar?
Millet raw
Millet raw is lower in Sugar (difference - 1.45g)
Which food is lower in Saturated Fat?
Millet raw
Millet raw is lower in Saturated Fat (difference - 0.605g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 1mg)
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 is richer in minerals?
Bran
Bran is relatively richer in minerals
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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/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.