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Millet vs Groat - In-Depth Nutrition Comparison

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Differences between Millet and Groat

  • Millet is higher than Groat in Copper, Manganese, Vitamin B1, Phosphorus, Iron, Vitamin B3, Vitamin B6, Fiber, Vitamin B2, and Folate.
  • Millet's daily need coverage for Copper is 67% higher.
  • Millet has 11 times more Vitamin B1 than Groat. While Millet has 0.421mg of Vitamin B1, Groat has only 0.04mg.

The food types used in this comparison are Millet, raw and Buckwheat groats, roasted, cooked.

Infographic

Millet vs Groat 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Millet
7
:
1
Groat
Contains more Calcium +14.3%
Contains more Iron +276.3%
Contains more Magnesium +123.5%
Contains more Phosphorus +307.1%
Contains more Potassium +121.6%
Contains more Zinc +175.4%
Contains more Copper +413.7%
Contains less Sodium -20%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 113% 82% 123% 18% 1% 46% 250%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 30% 37% 30% 8% 1% 17% 49%
Contains more Calcium +14.3%
Contains more Iron +276.3%
Contains more Magnesium +123.5%
Contains more Phosphorus +307.1%
Contains more Potassium +121.6%
Contains more Zinc +175.4%
Contains more Copper +413.7%
Contains less Sodium -20%

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
6
:
2
Groat
Contains more Vitamin B1 +952.5%
Contains more Vitamin B2 +643.6%
Contains more Vitamin B3 +402.1%
Contains more Vitamin B5 +136.2%
Contains more Vitamin B6 +398.7%
Contains more Folate +507.1%
Contains more Vitamin E +80%
Contains more Vitamin K +111.1%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
Contains more Vitamin B1 +952.5%
Contains more Vitamin B2 +643.6%
Contains more Vitamin B3 +402.1%
Contains more Vitamin B5 +136.2%
Contains more Vitamin B6 +398.7%
Contains more Folate +507.1%
Contains more Vitamin E +80%
Contains more Vitamin K +111.1%

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

All nutrients comparison - raw data values

Nutrient Millet Groat Opinion
Net carbs 64.35g 17.24g Millet
Protein 11.02g 3.38g Millet
Fats 4.22g 0.62g Millet
Carbs 72.85g 19.94g Millet
Calories 378kcal 92kcal Millet
Starch g g
Fructose g 0.1g Groat
Sugar g 0.9g Millet
Fiber 8.5g 2.7g Millet
Calcium 8mg 7mg Millet
Iron 3.01mg 0.8mg Millet
Magnesium 114mg 51mg Millet
Phosphorus 285mg 70mg Millet
Potassium 195mg 88mg Millet
Sodium 5mg 4mg Groat
Zinc 1.68mg 0.61mg Millet
Copper 0.75mg 0.146mg Millet
Vitamin A 0IU 0IU
Vitamin E 0.05mg 0.09mg Groat
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.421mg 0.04mg Millet
Vitamin B2 0.29mg 0.039mg Millet
Vitamin B3 4.72mg 0.94mg Millet
Vitamin B5 0.848mg 0.359mg Millet
Vitamin B6 0.384mg 0.077mg Millet
Folate 85µg 14µg Millet
Vitamin B12 0µg 0µg
Vitamin K 0.9µg 1.9µg Groat
Tryptophan 0.119mg 0.049mg Millet
Threonine 0.353mg 0.129mg Millet
Isoleucine 0.465mg 0.127mg Millet
Leucine 1.4mg 0.212mg Millet
Lysine 0.212mg 0.172mg Millet
Methionine 0.221mg 0.044mg Millet
Phenylalanine 0.58mg 0.133mg Millet
Valine 0.578mg 0.173mg Millet
Histidine 0.236mg 0.079mg Millet
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.723g 0.134g Groat
Monounsaturated Fat 0.773g 0.188g Millet
Polyunsaturated fat 2.134g 0.188g Millet

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet Groat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
39
Millet
8
Groat
Mineral Summary Score
79
Millet
22
Groat

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
66%
Millet
20%
Groat
Carbohydrates
73%
Millet
20%
Groat
Fats
19%
Millet
3%
Groat

Comparison summary

Which food is lower in Sugar?
Millet
Millet is lower in Sugar (difference - 0.9g)
Which food is cheaper?
Millet
Millet is cheaper (difference - $1.8)
Which food is richer in minerals?
Millet
Millet is relatively richer in minerals
Which food is richer in vitamins?
Millet
Millet is relatively richer in vitamins
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Groat
Groat is lower in Saturated Fat (difference - 0.589g)
Which food is lower in glycemic index?
Groat
Groat is lower in glycemic index (difference - 26)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/nutrients
  2. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.