Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Millet vs Bran - In-Depth Nutrition Comparison

Compare

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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Millet
1
:
7
Bran
Contains more Copper +86.1%
Contains more Calcium +625%
Contains more Iron +79.7%
Contains more Magnesium +106.1%
Contains more Phosphorus +157.5%
Contains more Potassium +190.3%
Contains less Sodium -20%
Contains more Zinc +85.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 113% 82% 123% 18% 1% 46% 250%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 203% 168% 315% 50% 1% 85% 135%
Contains more Copper +86.1%
Contains more Calcium +625%
Contains more Iron +79.7%
Contains more Magnesium +106.1%
Contains more Phosphorus +157.5%
Contains more Potassium +190.3%
Contains less Sodium -20%
Contains more 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
Millet
4
:
4
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%
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% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
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%

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 Bran
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Millet Bran Opinion
Net carbs 64.35g 50.82g Millet
Protein 11.02g 17.3g Bran
Fats 4.22g 7.03g Bran
Carbs 72.85g 66.22g Millet
Calories 378kcal 246kcal Millet
Starch g g
Fructose g g
Sugar g 1.45g Millet
Fiber 8.5g 15.4g Bran
Calcium 8mg 58mg Bran
Iron 3.01mg 5.41mg Bran
Magnesium 114mg 235mg Bran
Phosphorus 285mg 734mg Bran
Potassium 195mg 566mg Bran
Sodium 5mg 4mg Bran
Zinc 1.68mg 3.11mg Bran
Copper 0.75mg 0.403mg Millet
Vitamin A 0IU 0IU
Vitamin E 0.05mg 1.01mg Bran
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.421mg 1.17mg Bran
Vitamin B2 0.29mg 0.22mg Millet
Vitamin B3 4.72mg 0.934mg Millet
Vitamin B5 0.848mg 1.494mg Bran
Vitamin B6 0.384mg 0.165mg Millet
Folate 85µg 52µg Millet
Vitamin B12 0µg 0µg
Vitamin K 0.9µg 3.2µg Bran
Tryptophan 0.119mg 0.335mg Bran
Threonine 0.353mg 0.502mg Bran
Isoleucine 0.465mg 0.668mg Bran
Leucine 1.4mg 1.374mg Millet
Lysine 0.212mg 0.76mg Bran
Methionine 0.221mg 0.335mg Bran
Phenylalanine 0.58mg 0.908mg Bran
Valine 0.578mg 0.964mg Bran
Histidine 0.236mg 0.41mg Bran
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.723g 1.328g Millet
Monounsaturated Fat 0.773g 2.376g Bran
Polyunsaturated fat 2.134g 2.766g Bran

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

People also compare

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

Comparison summary

Which food is lower in Sugar?
Millet
Millet is lower in Sugar (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 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

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. 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.