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  6. Millet vs. Bran

Millet vs. Bran — In-Depth Nutrition Comparison

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What are the main differences between Millet and Bran?

  • Millet is richer in Copper, Vitamin B3, and Vitamin B6, yet Bran is richer in Manganese, Selenium, and Fiber.
  • Bran's daily need coverage for Manganese is 30% higher.
  • Millet has 9 times more Vitamin B3 than Bran. Millet has 1.33mg of Vitamin B3, while Bran has 0.144mg.

We used Millet, cooked and Oat bran, cooked types in this comparison.

Infographic

Millet vs Bran 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Millet
Millet
3
:
7
Bran
Bran
Contains more Zinc +71.7%
Contains more Copper +143.9%
Contains more Calcium +233.3%
Contains more Iron +39.7%
Contains more Phosphorus +19%
Contains more Potassium +48.4%
Contains less Sodium -50%
Contains more Manganese +254.4%
Contains more Selenium +755.6%
Equal in Magnesium - 40
Millet
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 24% 32% 43% 6% 1% 25% 54% 36% 5%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Contains more Zinc +71.7%
Contains more Copper +143.9%
Contains more Calcium +233.3%
Contains more Iron +39.7%
Contains more Phosphorus +19%
Contains more Potassium +48.4%
Contains less Sodium -50%
Contains more Manganese +254.4%
Contains more Selenium +755.6%
Equal in Magnesium - 40

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
Millet
7
:
2
Bran
Bran
Contains more Vitamin A +∞%
Contains more Vitamin B2 +141.2%
Contains more Vitamin B3 +823.6%
Contains more Vitamin B6 +332%
Contains more Folate +216.7%
Contains more Vitamin B1 +50.9%
Contains more Vitamin B5 +26.9%
Millet
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 27% 19% 25% 11% 25% 15% 0% 1%
Bran
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% 40% 8% 3% 14% 6% 5% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +141.2%
Contains more Vitamin B3 +823.6%
Contains more Vitamin B6 +332%
Contains more Folate +216.7%
Contains more Vitamin B1 +50.9%
Contains more Vitamin B5 +26.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Millet
Millet
3
:
2
Bran
Bran
Contains more Fats +16.3%
Contains more Carbs +106.9%
Contains more Water +17.6%
Contains more Other +19.5%
Equal in Protein - 3.21
Millet
4% 24% 71%
Protein: 3.51 g
Fats: 1 g
Carbs: 23.67 g
Water: 71.41 g
Other: 0.41 g
Bran
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more Fats +16.3%
Contains more Carbs +106.9%
Contains more Water +17.6%
Contains more Other +19.5%
Equal in Protein - 3.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Millet
Millet
1
:
2
Bran
Bran
Contains more Polyunsaturated fat +49.9%
Contains more Monounsaturated Fat +58.2%
Equal in Saturated Fat - 0.163
Millet
20% 21% 59%
Saturated Fat: 0.172 g
Monounsaturated Fat: 0.184 g
Polyunsaturated fat: 0.508 g
Bran
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Contains more Polyunsaturated fat +49.9%
Contains more Monounsaturated Fat +58.2%
Equal in Saturated Fat - 0.163

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Millet Bran Opinion
Net carbs 22.37g 8.84g Millet
Protein 3.51g 3.21g Millet
Fats 1g 0.86g Millet
Carbs 23.67g 11.44g Millet
Calories 119kcal 40kcal Millet
Sugar 0.13g Bran
Fiber 1.3g 2.6g Bran
Calcium 3mg 10mg Bran
Iron 0.63mg 0.88mg Bran
Magnesium 44mg 40mg Millet
Phosphorus 100mg 119mg Bran
Potassium 62mg 92mg Bran
Sodium 2mg 1mg Bran
Zinc 0.91mg 0.53mg Millet
Copper 0.161mg 0.066mg Millet
Manganese 0.272mg 0.964mg Bran
Selenium 0.9µg 7.7µg Bran
Vitamin A 3IU 0IU Millet
Vitamin E 0.02mg Millet
Vitamin B1 0.106mg 0.16mg Bran
Vitamin B2 0.082mg 0.034mg Millet
Vitamin B3 1.33mg 0.144mg Millet
Vitamin B5 0.171mg 0.217mg Bran
Vitamin B6 0.108mg 0.025mg Millet
Folate 19µg 6µg Millet
Vitamin K 0.3µg Millet
Tryptophan 0.038mg 0.057mg Bran
Threonine 0.113mg 0.086mg Millet
Isoleucine 0.148mg 0.114mg Millet
Leucine 0.446mg 0.235mg Millet
Lysine 0.067mg 0.13mg Bran
Methionine 0.07mg 0.057mg Millet
Phenylalanine 0.185mg 0.155mg Millet
Valine 0.184mg 0.165mg Millet
Histidine 0.075mg 0.07mg Millet
Saturated Fat 0.172g 0.163g Bran
Monounsaturated Fat 0.184g 0.291g Bran
Polyunsaturated fat 0.508g 0.339g Millet

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet Bran
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
6%
Bran
Minerals Daily Need Coverage Score
22%
Millet
33%
Bran

Comparison summary

Which food is richer in vitamins?
Millet
Millet is relatively richer in vitamins
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 0.13g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 0.009g)
Which food is lower in glycemic index?
Bran
Bran is lower in glycemic index (difference - 15)
Which food is cheaper?
Bran
Bran is cheaper (difference - $0.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/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.