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Millet raw vs Oat - In-Depth Nutrition Comparison

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How are Millet raw and Oat different?

  • Millet raw is higher in Vitamin B3, Vitamin B6, Copper, and Vitamin B2, however Oat is richer in Manganese, Phosphorus, Vitamin B1, Iron, Zinc, and Magnesium.
  • Daily need coverage for Manganese from Oat is 143% higher.
  • Millet raw contains 5 times more Vitamin B3 than Oat. While Millet raw contains 4.72mg of Vitamin B3, Oat contains only 0.961mg.

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

Infographic

Millet raw vs Oat 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
Oat
Oat
Contains more Copper +19.8%
Contains more Calcium +575%
Contains more Iron +56.8%
Contains more Magnesium +55.3%
Contains more Phosphorus +83.5%
Contains more Potassium +120%
Contains less Sodium -60%
Contains more Zinc +136.3%
Millet raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 113% 82% 123% 18% 1% 46% 250%
Oat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 177% 127% 225% 38% 1% 109% 209%
Contains more Copper +19.8%
Contains more Calcium +575%
Contains more Iron +56.8%
Contains more Magnesium +55.3%
Contains more Phosphorus +83.5%
Contains more Potassium +120%
Contains less Sodium -60%
Contains more Zinc +136.3%

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
6
:
2
Oat
Oat
Contains more Vitamin B2 +108.6%
Contains more Vitamin B3 +391.2%
Contains more Vitamin B6 +222.7%
Contains more Folate +51.8%
Contains more Vitamin B1 +81.2%
Contains more Vitamin B5 +59.1%
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%
Oat
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% 191% 33% 19% 81% 28% 43% 0% 0%
Contains more Vitamin B2 +108.6%
Contains more Vitamin B3 +391.2%
Contains more Vitamin B6 +222.7%
Contains more Folate +51.8%
Contains more Vitamin B1 +81.2%
Contains more Vitamin B5 +59.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Millet raw
Millet raw
3
:
2
Oat
Oat
Contains more Other +88.4%
Contains more Protein +53.3%
Contains more Fats +63.5%
Equal in Carbs - 66.27
Equal in Water - 8.22
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
Oat
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 Other +88.4%
Contains more Protein +53.3%
Contains more Fats +63.5%
Equal in Carbs - 66.27
Equal in Water - 8.22

Fat Type Comparison

Fat type breakdown side-by-side comparison
Millet raw
Millet raw
1
:
2
Oat
Oat
Contains less Saturated Fat -40.6%
Contains more Monounsaturated Fat +181.8%
Contains more Polyunsaturated fat +18.8%
Millet raw
20% 21% 59%
Saturated Fat: 0.723 g
Monounsaturated Fat: 0.773 g
Polyunsaturated fat: 2.134 g
Oat
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Contains less Saturated Fat -40.6%
Contains more Monounsaturated Fat +181.8%
Contains more Polyunsaturated fat +18.8%

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 Oat
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Millet raw Oat Opinion
Net carbs 64.35g 55.67g Millet raw
Protein 11.02g 16.89g Oat
Fats 4.22g 6.9g Oat
Carbs 72.85g 66.27g Millet raw
Calories 378kcal 389kcal Oat
Fiber 8.5g 10.6g Oat
Calcium 8mg 54mg Oat
Iron 3.01mg 4.72mg Oat
Magnesium 114mg 177mg Oat
Phosphorus 285mg 523mg Oat
Potassium 195mg 429mg Oat
Sodium 5mg 2mg Oat
Zinc 1.68mg 3.97mg Oat
Copper 0.75mg 0.626mg Millet raw
Vitamin E 0.05mg Millet raw
Vitamin B1 0.421mg 0.763mg Oat
Vitamin B2 0.29mg 0.139mg Millet raw
Vitamin B3 4.72mg 0.961mg Millet raw
Vitamin B5 0.848mg 1.349mg Oat
Vitamin B6 0.384mg 0.119mg Millet raw
Folate 85µg 56µg Millet raw
Vitamin K 0.9µg Millet raw
Tryptophan 0.119mg 0.234mg Oat
Threonine 0.353mg 0.575mg Oat
Isoleucine 0.465mg 0.694mg Oat
Leucine 1.4mg 1.284mg Millet raw
Lysine 0.212mg 0.701mg Oat
Methionine 0.221mg 0.312mg Oat
Phenylalanine 0.58mg 0.895mg Oat
Valine 0.578mg 0.937mg Oat
Histidine 0.236mg 0.405mg Oat
Saturated Fat 0.723g 1.217g Millet raw
Monounsaturated Fat 0.773g 2.178g Oat
Polyunsaturated fat 2.134g 2.535g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet raw Oat
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
33%
Oat
Minerals Daily Need Coverage Score
79%
Millet raw
112%
Oat

Comparison summary

Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Oat
Oat is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food is lower in Saturated Fat?
Millet raw
Millet raw is lower in Saturated Fat (difference - 0.494g)
Which food is richer in vitamins?
Millet raw
Millet raw is relatively richer in vitamins
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)
Which food is cheaper?
?
The foods are relatively equal in price ($0.6)

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. Oat - 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.