Millet vs Bran - In-Depth Nutrition Comparison
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The main differences between Millet and Bran
- Millet has more Copper, Vitamin B3, and Vitamin B6, however Bran has more Manganese, Selenium, Phosphorus, Vitamin B1, Iron, Magnesium, and Fiber.
- Daily need coverage for Manganese from Bran is 174% higher.
- Bran has 5 times less Vitamin B3 than Millet. Millet has 4.72mg of Vitamin B3, while Bran has 0.934mg.
Food types used in this article are Millet, raw and Oat bran, raw.
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
Contains
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Copper
+86.1%
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Calcium
+625%
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Iron
+79.7%
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Magnesium
+106.1%
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Phosphorus
+157.5%
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Potassium
+190.3%
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less
Sodium
-20%
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Zinc
+85.1%
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Copper
+86.1%
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Calcium
+625%
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Iron
+79.7%
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Magnesium
+106.1%
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Phosphorus
+157.5%
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Potassium
+190.3%
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Sodium
-20%
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Zinc
+85.1%
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
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Vitamin B2
+31.8%
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Vitamin B3
+405.4%
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Vitamin B6
+132.7%
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Folate
+63.5%
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Vitamin E
+1920%
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Vitamin B1
+177.9%
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Vitamin B5
+76.2%
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Vitamin K
+255.6%
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Vitamin B2
+31.8%
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Vitamin B3
+405.4%
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Vitamin B6
+132.7%
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Folate
+63.5%
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Vitamin E
+1920%
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Vitamin B1
+177.9%
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Vitamin B5
+76.2%
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Vitamin K
+255.6%
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.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Sodium |
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| Lower in glycemic index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 64.35g | 50.82g |
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| Protein | 11.02g | 17.3g |
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| Fats | 4.22g | 7.03g |
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| Carbs | 72.85g | 66.22g |
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| Calories | 378kcal | 246kcal |
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| Starch | g | g | |
| Fructose | g | g | |
| Sugar | g | 1.45g |
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| Fiber | 8.5g | 15.4g |
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| Calcium | 8mg | 58mg |
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| Iron | 3.01mg | 5.41mg |
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| Magnesium | 114mg | 235mg |
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| Phosphorus | 285mg | 734mg |
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| Potassium | 195mg | 566mg |
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| Sodium | 5mg | 4mg |
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| Zinc | 1.68mg | 3.11mg |
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| Copper | 0.75mg | 0.403mg |
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| Vitamin A | 0IU | 0IU | |
| Vitamin E | 0.05mg | 1.01mg |
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| Vitamin D | 0IU | 0IU | |
| Vitamin D | 0µg | 0µg | |
| Vitamin C | 0mg | 0mg | |
| Vitamin B1 | 0.421mg | 1.17mg |
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| Vitamin B2 | 0.29mg | 0.22mg |
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| Vitamin B3 | 4.72mg | 0.934mg |
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| Vitamin B5 | 0.848mg | 1.494mg |
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| Vitamin B6 | 0.384mg | 0.165mg |
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| Folate | 85µg | 52µg |
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| Vitamin B12 | 0µg | 0µg | |
| Vitamin K | 0.9µg | 3.2µg |
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| Tryptophan | 0.119mg | 0.335mg |
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| Threonine | 0.353mg | 0.502mg |
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| Isoleucine | 0.465mg | 0.668mg |
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| Leucine | 1.4mg | 1.374mg |
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| Lysine | 0.212mg | 0.76mg |
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| Methionine | 0.221mg | 0.335mg |
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| Phenylalanine | 0.58mg | 0.908mg |
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| Valine | 0.578mg | 0.964mg |
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| Histidine | 0.236mg | 0.41mg |
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| Cholesterol | 0mg | 0mg | |
| Trans Fat | g | g | |
| Saturated Fat | 0.723g | 1.328g |
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| Monounsaturated Fat | 0.773g | 2.376g |
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| Polyunsaturated fat | 2.134g | 2.766g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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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
46
Mineral Summary Score
79
122
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%
104%
Carbohydrates
73%
66%
Fats
19%
32%
Comparison summary
Which food is lower in Sugar?
Millet is lower in Sugar (difference - 1.45g)
Which food is lower in Saturated Fat?
Millet is lower in Saturated Fat (difference - 0.605g)
Which food contains less Sodium?
Bran contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Bran is lower in glycemic index (difference - 15)
Which food is cheaper?
Bran is cheaper (difference - $0.6)
Which food is richer in minerals?
Bran is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.