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  6. Millet raw vs. Bran

Millet raw vs. Bran — In-Depth Nutrition Comparison

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A recap on the 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.
  • The glycemic index of millet raw is higher.

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.
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%
Bran
Bran
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 3% 8.1% 33% 22% 14% 51% 0.13% 126% 42%
Contains more MagnesiumMagnesium +185%
Contains more PotassiumPotassium +112%
Contains more IronIron +242%
Contains more CopperCopper +1036.4%
Contains more ZincZinc +217%
Contains more PhosphorusPhosphorus +139.5%
Contains more ManganeseManganese +69.3%
Contains more CalciumCalcium +25%
Contains less SodiumSodium -80%
Contains more SeleniumSelenium +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.
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%
Bran
Bran
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% 0% 0% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +163.1%
Contains more Vitamin B2Vitamin B2 +752.9%
Contains more Vitamin B3Vitamin B3 +3177.8%
Contains more Vitamin B5Vitamin B5 +290.8%
Contains more Vitamin B6Vitamin B6 +1436%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1316.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Millet raw Bran DV% diff.
Copper 0.75mg 0.066mg 76%
Vitamin B3 4.72mg 0.144mg 29%
Manganese 1.632mg 0.964mg 29%
Vitamin B6 0.384mg 0.025mg 28%
Iron 3.01mg 0.88mg 27%
Phosphorus 285mg 119mg 24%
Fiber 8.5g 2.6g 24%
Vitamin B1 0.421mg 0.16mg 22%
Vitamin B2 0.29mg 0.034mg 20%
Folate 85µg 6µg 20%
Carbs 72.85g 11.44g 20%
Magnesium 114mg 40mg 18%
Calories 378kcal 40kcal 17%
Protein 11.02g 3.21g 16%
Vitamin B5 0.848mg 0.217mg 13%
Polyunsaturated fat 2.134g 0.339g 12%
Zinc 1.68mg 0.53mg 10%
Selenium 2.7µg 7.7µg 9%
Fats 4.22g 0.86g 5%
Saturated fat 0.723g 0.163g 3%
Potassium 195mg 92mg 3%
Monounsaturated fat 0.773g 0.291g 1%
Vitamin K 0.9µg 1%
Net carbs 64.35g 8.84g N/A
Calcium 8mg 10mg 0%
Sodium 5mg 1mg 0%
Vitamin E 0.05mg 0%
Tryptophan 0.119mg 0.057mg 0%
Threonine 0.353mg 0.086mg 0%
Isoleucine 0.465mg 0.114mg 0%
Leucine 1.4mg 0.235mg 0%
Lysine 0.212mg 0.13mg 0%
Methionine 0.221mg 0.057mg 0%
Phenylalanine 0.58mg 0.155mg 0%
Valine 0.578mg 0.165mg 0%
Histidine 0.236mg 0.07mg 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
Bran
Bran
1
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more ProteinProtein +243.3%
Contains more FatsFats +390.7%
Contains more CarbsCarbs +536.8%
Contains more OtherOther +561.2%
Contains more WaterWater +868.9%

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
Bran
Bran
1
21% 37% 43%
Saturated fat: Sat. Fat 0.163 g
Monounsaturated fat: Mono. Fat 0.291 g
Polyunsaturated fat: Poly. Fat 0.339 g
Contains more Mono. FatMonounsaturated fat +165.6%
Contains more Poly. FatPolyunsaturated fat +529.5%
Contains less Sat. FatSaturated fat -77.5%

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.