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  6. Millet raw vs. Oats

Millet raw vs. Oats — In-Depth Nutrition Comparison

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How are millet raw and oats different?

  • Millet raw is higher in vitamin B3, vitamin B6, and copper; however, oats are richer in manganese, phosphorus, vitamin B1, iron, zinc, magnesium, and protein.
  • Daily need coverage for manganese for oats is 143% higher.
  • Millet raw contains 5 times more vitamin B3 than oats. While millet raw contains 4.72mg of vitamin B3, oats contain only 0.961mg.
  • Oats have a lower glycemic index (59) than millet raw (71).

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

Infographic

Millet raw vs Oats infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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%
Oats
Oats
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Contains more CopperCopper +19.8%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +55.3%
Contains more CalciumCalcium +575%
Contains more PotassiumPotassium +120%
Contains more IronIron +56.8%
Contains more ZincZinc +136.3%
Contains more PhosphorusPhosphorus +83.5%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +201.2%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 1% 105% 67% 89% 51% 89% 0% 2.3% 64%
Oats
Oats
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +108.6%
Contains more Vitamin B3Vitamin B3 +391.2%
Contains more Vitamin B6Vitamin B6 +222.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +51.8%
Contains more Vitamin B1Vitamin B1 +81.2%
Contains more Vitamin B5Vitamin B5 +59.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Millet raw Oats DV% diff.
Manganese 1.632mg 4.916mg 143%
Phosphorus 285mg 523mg 34%
Vitamin B1 0.421mg 0.763mg 29%
Vitamin B3 4.72mg 0.961mg 23%
Iron 3.01mg 4.72mg 21%
Zinc 1.68mg 3.97mg 21%
Vitamin B6 0.384mg 0.119mg 20%
Magnesium 114mg 177mg 15%
Copper 0.75mg 0.626mg 14%
Protein 11.02g 16.89g 12%
Vitamin B2 0.29mg 0.139mg 12%
Vitamin B5 0.848mg 1.349mg 10%
Fiber 8.5g 10.6g 8%
Potassium 195mg 429mg 7%
Folate 85µg 56µg 7%
Calcium 8mg 54mg 5%
Selenium 2.7µg 5%
Fats 4.22g 6.9g 4%
Monounsaturated fat 0.773g 2.178g 4%
Polyunsaturated fat 2.134g 2.535g 3%
Carbs 72.85g 66.27g 2%
Saturated fat 0.723g 1.217g 2%
Calories 378kcal 389kcal 1%
Vitamin K 0.9µg 1%
Protein per 100 calories 2.9g 4.3g N/A
Calories per 10 g protein 343kcal 230kcal N/A
Weight per 100 calories 26g 26g N/A
Unsaturated / Saturated Fat ratio 4 3.9 N/A
Net carbs 64.35g 55.67g N/A
Sodium 5mg 2mg 0%
Vitamin E 0.05mg 0%
Tryptophan 0.119mg 0.234mg 0%
Threonine 0.353mg 0.575mg 0%
Isoleucine 0.465mg 0.694mg 0%
Leucine 1.4mg 1.284mg 0%
Lysine 0.212mg 0.701mg 0%
Methionine 0.221mg 0.312mg 0%
Phenylalanine 0.58mg 0.895mg 0%
Valine 0.578mg 0.937mg 0%
Histidine 0.236mg 0.405mg 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
Oats
Oats
2
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Contains more ProteinProtein +53.3%
Contains more FatsFats +63.5%
~equal in Carbs ~66.27g
~equal in Water ~8.22g

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
Oats
Oats
2
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
Contains less Sat. FatSaturated fat -40.6%
Contains more Mono. FatMonounsaturated fat +181.8%
Contains more Poly. FatPolyunsaturated fat +18.8%

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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.