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Millet vs. Groat — In-Depth Nutrition Comparison

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Significant differences between Millet and Groat

  • The amount of Copper, Manganese, Magnesium, Vitamin B3, Phosphorus, Fiber, Vitamin B2, Vitamin B5, Iron, and Zinc in Groat is higher than in Millet.
  • Groat covers your daily Copper needs 104% more than Millet.

Specific food types used in this comparison are Millet, cooked and Buckwheat.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Millet
0
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%
Groat
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 165% 5.4% 41% 83% 367% 65% 149% 0.13% 170% 45%
Contains more MagnesiumMagnesium +425%
Contains more CalciumCalcium +500%
Contains more PotassiumPotassium +641.9%
Contains more IronIron +249.2%
Contains more CopperCopper +583.2%
Contains more ZincZinc +163.7%
Contains more PhosphorusPhosphorus +247%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +377.9%
Contains more SeleniumSelenium +822.2%

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.
Millet
4
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% 0.18% 0.4% 0% 27% 19% 25% 10% 25% 0% 0.75% 14% 6.1%
Groat
5
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% 25% 98% 132% 74% 48% 0% 0% 23% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +418.3%
Contains more Vitamin B3Vitamin B3 +427.8%
Contains more Vitamin B5Vitamin B5 +621.1%
Contains more Vitamin B6Vitamin B6 +94.4%
Contains more FolateFolate +57.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.101mg
~equal in Vitamin B12 ~0µg

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
Groat
4
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 g
Contains more WaterWater +632.4%
Contains more ProteinProtein +277.5%
Contains more FatsFats +240%
Contains more CarbsCarbs +202.1%
Contains more OtherOther +412.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Millet
1
20% 21% 59%
Saturated Fat: Sat. Fat 0.172 g
Monounsaturated Fat: Mono. Fat 0.184 g
Polyunsaturated fat: Poly. Fat 0.508 g
Groat
2
26% 37% 37%
Saturated Fat: Sat. Fat 0.741 g
Monounsaturated Fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 g
Contains less Sat. FatSaturated Fat -76.8%
Contains more Mono. FatMonounsaturated Fat +465.2%
Contains more Poly. FatPolyunsaturated fat +104.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Millet Groat Opinion
Calories 119kcal 343kcal Groat
Protein 3.51g 13.25g Groat
Fats 1g 3.4g Groat
Net carbs 22.37g 61.5g Groat
Carbs 23.67g 71.5g Groat
Magnesium 44mg 231mg Groat
Calcium 3mg 18mg Groat
Potassium 62mg 460mg Groat
Iron 0.63mg 2.2mg Groat
Sugar 0.13g Groat
Fiber 1.3g 10g Groat
Copper 0.161mg 1.1mg Groat
Zinc 0.91mg 2.4mg Groat
Phosphorus 100mg 347mg Groat
Sodium 2mg 1mg Groat
Vitamin A 3IU 0IU Millet
Vitamin E 0.02mg Millet
Manganese 0.272mg 1.3mg Groat
Selenium 0.9µg 8.3µg Groat
Vitamin B1 0.106mg 0.101mg Millet
Vitamin B2 0.082mg 0.425mg Groat
Vitamin B3 1.33mg 7.02mg Groat
Vitamin B5 0.171mg 1.233mg Groat
Vitamin B6 0.108mg 0.21mg Groat
Vitamin K 0.3µg Millet
Folate 19µg 30µg Groat
Choline 11.2mg Millet
Saturated Fat 0.172g 0.741g Millet
Monounsaturated Fat 0.184g 1.04g Groat
Polyunsaturated fat 0.508g 1.039g Groat
Tryptophan 0.038mg 0.192mg Groat
Threonine 0.113mg 0.506mg Groat
Isoleucine 0.148mg 0.498mg Groat
Leucine 0.446mg 0.832mg Groat
Lysine 0.067mg 0.672mg Groat
Methionine 0.07mg 0.172mg Groat
Phenylalanine 0.185mg 0.52mg Groat
Valine 0.184mg 0.678mg Groat
Histidine 0.075mg 0.309mg Groat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet Groat
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
31%
Groat
Minerals Daily Need Coverage Score
22%
Millet
109%
Groat

Comparison summary

Which food is lower in Saturated Fat?
Millet
Millet is lower in Saturated Fat (difference - 0.569g)
Which food is cheaper?
Millet
Millet is cheaper (difference - $2)
Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 0.13g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Groat
Groat is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Groat
Groat is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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
  2. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.