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Millet vs. Cereal — In-Depth Nutrition Comparison

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Significant differences between millet and cereal

  • The amount of vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, vitamin A, zinc, vitamin C, and manganese in cereal is higher than in millet.
  • Cereal covers your daily vitamin B1 needs 515% more than millet.
  • Millet contains less sodium.

Specific food types used in this comparison are Millet, cooked and Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands).

Infographic

Millet vs Cereal infographic
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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.
Millet
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 0.9% 5.5% 24% 54% 25% 43% 0.26% 35% 4.9%
Cereal
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
Contains more MagnesiumMagnesium +131.6%
Contains more CopperCopper +17.5%
Contains more PhosphorusPhosphorus +29.9%
Contains less SodiumSodium -99.7%
Contains more CalciumCalcium +233.3%
Contains more PotassiumPotassium +69.4%
Contains more IronIron +5306.3%
Contains more ZincZinc +735.2%
Contains more ManganeseManganese +190.4%
Contains more SeleniumSelenium +600%

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.
Millet
3
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% 0.4% 0% 27% 19% 25% 10% 25% 0% 0.75% 14% 6.1%
Cereal
8
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 128% 271% 1.6% 0% 1572% 893% 555% 14% 1381% 0% 0% 0% 0%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin B1Vitamin B1 +5832.1%
Contains more Vitamin B2Vitamin B2 +4619.5%
Contains more Vitamin B3Vitamin B3 +2127.1%
Contains more Vitamin B5Vitamin B5 +32.2%
Contains more Vitamin B6Vitamin B6 +5442.6%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Millet
1
4% 24% 71%
Protein: 3.51 g
Fats: 1 g
Carbs: 23.67 g
Water: 71.41 g
Other: 0.41 g
Cereal
4
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 g
Contains more WaterWater +1789.2%
Contains more ProteinProtein +72.6%
Contains more CarbsCarbs +266.9%
Contains more OtherOther +443.9%
~equal in Fats ~1.08g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Millet
2
20% 21% 59%
Saturated fat: Sat. Fat 0.172 g
Monounsaturated fat: Mono. Fat 0.184 g
Polyunsaturated fat: Poly. Fat 0.508 g
Cereal
1
32% 25% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 g
Contains less Sat. FatSaturated fat -33.8%
Contains more Poly. FatPolyunsaturated fat +43.5%
Contains more Mono. FatMonounsaturated fat +10.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Millet Cereal
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Millet Cereal DV% diff.
Vitamin B1 0.106mg 6.288mg 515%
Vitamin B6 0.108mg 5.986mg 452%
Iron 0.63mg 34.06mg 418%
Vitamin B2 0.082mg 3.87mg 291%
Vitamin B3 1.33mg 29.62mg 177%
Vitamin A 0µg 814µg 90%
Zinc 0.91mg 7.6mg 61%
Vitamin C 0mg 38.5mg 43%
Sodium 2mg 795mg 34%
Manganese 0.272mg 0.79mg 23%
Carbs 23.67g 86.85g 21%
Calories 119kcal 378kcal 13%
Selenium 0.9µg 6.3µg 10%
Magnesium 44mg 19mg 6%
Folate 19µg 5%
Protein 3.51g 6.06g 5%
Copper 0.161mg 0.137mg 3%
Phosphorus 100mg 77mg 3%
Choline 11.2mg 2%
Polyunsaturated fat 0.508g 0.354g 1%
Potassium 62mg 105mg 1%
Vitamin B5 0.171mg 0.226mg 1%
Calcium 3mg 10mg 1%
Fats 1g 1.08g 0%
Net carbs 22.37g 85.45g N/A
Sugar 0.13g 10.35g N/A
Fiber 1.3g 1.4g 0%
Vitamin E 0.02mg 0.08mg 0%
Vitamin K 0.3µg 0µg 0%
Saturated fat 0.172g 0.26g 0%
Monounsaturated fat 0.184g 0.204g 0%
Tryptophan 0.038mg 0.066mg 0%
Threonine 0.113mg 0.241mg 0%
Isoleucine 0.148mg 0.26mg 0%
Leucine 0.446mg 0.767mg 0%
Lysine 0.067mg 0.113mg 0%
Methionine 0.07mg 0.13mg 0%
Phenylalanine 0.185mg 0.365mg 0%
Valine 0.184mg 0.344mg 0%
Histidine 0.075mg 0.162mg 0%
Fructose 0.26g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet Cereal
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
10%
Millet
371%
Cereal
Minerals Daily Need Coverage Score
22%
Millet
183%
Cereal

Comparison summary

Which food is lower in Sugar?
Millet
Millet is lower in Sugar (difference - 10.22g)
Which food contains less Sodium?
Millet
Millet contains less Sodium (difference - 793mg)
Which food is lower in Saturated fat?
Millet
Millet is lower in Saturated fat (difference - 0.088g)
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is lower in glycemic index?
Cereal
Cereal is lower in glycemic index (difference - 2)
Which food is cheaper?
Cereal
Cereal is cheaper (difference - $0.6)
Which food is richer in minerals?
Cereal
Cereal is relatively richer in minerals
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

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168871/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.