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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

Millet vs Bran 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
Millet
1
:
7
Bran
Bran
Contains more Copper +86.1%
Contains more Iron +79.7%
Contains more Calcium +625%
Contains more Potassium +190.3%
Contains more Magnesium +106.1%
Contains more Zinc +85.1%
Contains more Phosphorus +157.5%
Contains less Sodium -20%
Millet
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 113% 3% 18% 82% 250% 46% 123% 1%
Bran
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 203% 18% 50% 168% 135% 85% 315% 1%
Contains more Copper +86.1%
Contains more Iron +79.7%
Contains more Calcium +625%
Contains more Potassium +190.3%
Contains more Magnesium +106.1%
Contains more Zinc +85.1%
Contains more Phosphorus +157.5%
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
Millet
4
:
4
Bran
Bran
Contains more Vitamin B2 +31.8%
Contains more Vitamin B3 +405.4%
Contains more Vitamin B6 +132.7%
Contains more Folate +63.5%
Contains more Vitamin E +1920%
Contains more Vitamin B1 +177.9%
Contains more Vitamin B5 +76.2%
Contains more Vitamin K +255.6%
Millet
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 1% 0% 106% 67% 89% 51% 89% 0% 3% 64%
Bran
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 21% 0% 293% 51% 18% 90% 39% 0% 8% 39%
Contains more Vitamin B2 +31.8%
Contains more Vitamin B3 +405.4%
Contains more Vitamin B6 +132.7%
Contains more Folate +63.5%
Contains more Vitamin E +1920%
Contains more Vitamin B1 +177.9%
Contains more Vitamin B5 +76.2%
Contains more Vitamin K +255.6%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
39
Millet
46
Bran
Mineral Summary Score
79
Millet
122
Bran

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 the food
Protein
66%
Millet
104%
Bran
Carbohydrates
73%
Millet
66%
Bran
Fats
19%
Millet
32%
Bran

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Millet Bran
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

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

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Comparison summary

Which food contains less Sugars?
Millet
Millet contains less Sugars (difference - 1.45g)
Which food is lower in Saturated Fat?
Millet
Millet is lower in Saturated Fat (difference - 0.605g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 1mg)
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 is richer in minerals?
Bran
Bran 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 definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Millet Bran Opinion
Calories 378 246 Millet
Protein 11.02 17.3 Bran
Fats 4.22 7.03 Bran
Vitamin C 0 0
Carbs 72.85 66.22 Millet
Cholesterol 0 0
Vitamin D 0 0
Iron 3.01 5.41 Bran
Calcium 8 58 Bran
Potassium 195 566 Bran
Magnesium 114 235 Bran
Sugars 1.45 Millet
Fiber 8.5 15.4 Bran
Copper 0.75 0.403 Millet
Zinc 1.68 3.11 Bran
Starch
Phosphorus 285 734 Bran
Sodium 5 4 Bran
Vitamin A 0 0
Vitamin E 0.05 1.01 Bran
Vitamin D 0 0
Vitamin B1 0.421 1.17 Bran
Vitamin B2 0.29 0.22 Millet
Vitamin B3 4.72 0.934 Millet
Vitamin B5 0.848 1.494 Bran
Vitamin B6 0.384 0.165 Millet
Vitamin B12 0 0
Vitamin K 0.9 3.2 Bran
Folate 85 52 Millet
Trans Fat
Saturated Fat 0.723 1.328 Millet
Monounsaturated Fat 0.773 2.376 Bran
Polyunsaturated fat 2.134 2.766 Bran
Tryptophan 0.119 0.335 Bran
Threonine 0.353 0.502 Bran
Isoleucine 0.465 0.668 Bran
Leucine 1.4 1.374 Millet
Lysine 0.212 0.76 Bran
Methionine 0.221 0.335 Bran
Phenylalanine 0.58 0.908 Bran
Valine 0.578 0.964 Bran
Histidine 0.236 0.41 Bran
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.