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Millet vs Oatmeal - In-Depth Nutrition Comparison

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The main differences between Millet and Oatmeal

  • Millet has more Copper, Manganese, Phosphorus, Fiber, Magnesium, Vitamin B1, Vitamin B5, and Vitamin B3, however Oatmeal has more Iron, and Vitamin A.
  • Daily need coverage for Copper from Millet is 76% higher.
  • Oatmeal has 5 times less Fiber than Millet. Millet has 8.5g of Fiber, while Oatmeal has 1.7g.

Food types used in this article are Millet, raw and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).

Infographic

Millet vs Oatmeal 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
6
:
Contains more Potassium +219.7%
Contains more Magnesium +338.5%
Contains more Copper +1036.4%
Contains more Zinc +171%
Contains more Phosphorus +270.1%
Contains less Sodium -89.8%
Contains more Iron +98%
Contains more Calcium +900%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 113% 3% 18% 82% 250% 46% 123% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 224% 24% 6% 19% 22% 17% 33% 7%
Contains more Potassium +219.7%
Contains more Magnesium +338.5%
Contains more Copper +1036.4%
Contains more Zinc +171%
Contains more Phosphorus +270.1%
Contains less Sodium -89.8%
Contains more Iron +98%
Contains more Calcium +900%

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
7
:
Contains more Vitamin B1 +61.9%
Contains more Vitamin B2 +34.9%
Contains more Vitamin B3 +56%
Contains more Vitamin B5 +167.5%
Contains more Vitamin B6 +32.4%
Contains more Vitamin K +125%
Contains more Folate +93.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +40%
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%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 26% 2% 0% 65% 50% 57% 20% 67% 0% 1% 33%
Contains more Vitamin B1 +61.9%
Contains more Vitamin B2 +34.9%
Contains more Vitamin B3 +56%
Contains more Vitamin B5 +167.5%
Contains more Vitamin B6 +32.4%
Contains more Vitamin K +125%
Contains more Folate +93.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +40%

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 Oatmeal
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Millet Oatmeal Opinion
Calories 378kcal 68kcal Millet
Protein 11.02g 2.37g Millet
Fats 4.22g 1.36g Millet
Vitamin C 0mg 0mg
Net carbs 64.35g 9.97g Millet
Carbs 72.85g 11.67g Millet
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 3.01mg 5.96mg Oatmeal
Calcium 8mg 80mg Oatmeal
Potassium 195mg 61mg Millet
Magnesium 114mg 26mg Millet
Sugar g 0.46g Millet
Fiber 8.5g 1.7g Millet
Copper 0.75mg 0.066mg Millet
Zinc 1.68mg 0.62mg Millet
Starch g 10.37g Oatmeal
Phosphorus 285mg 77mg Millet
Sodium 5mg 49mg Millet
Vitamin A 0IU 433IU Oatmeal
Vitamin E 0.05mg 0.07mg Oatmeal
Vitamin D 0µg 0µg
Vitamin B1 0.421mg 0.26mg Millet
Vitamin B2 0.29mg 0.215mg Millet
Vitamin B3 4.72mg 3.025mg Millet
Vitamin B5 0.848mg 0.317mg Millet
Vitamin B6 0.384mg 0.29mg Millet
Vitamin B12 0µg 0µg
Vitamin K 0.9µg 0.4µg Millet
Folate 85µg 44µg Millet
Trans Fat g 0.003g Millet
Saturated Fat 0.723g 0.226g Oatmeal
Monounsaturated Fat 0.773g 0.391g Millet
Polyunsaturated fat 2.134g 0.426g Millet
Tryptophan 0.119mg 0.04mg Millet
Threonine 0.353mg 0.083mg Millet
Isoleucine 0.465mg 0.105mg Millet
Leucine 1.4mg 0.2mg Millet
Lysine 0.212mg 0.135mg Millet
Methionine 0.221mg 0.04mg Millet
Phenylalanine 0.58mg 0.13mg Millet
Valine 0.578mg 0.151mg Millet
Histidine 0.236mg 0.057mg Millet
Fructose g 0g Oatmeal

Which food is preferable for your diet?

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

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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
Millet
27
Oatmeal
Mineral Summary Score
79
Millet
44
Oatmeal

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
14%
Oatmeal
Carbohydrates
73%
Millet
12%
Oatmeal
Fats
19%
Millet
6%
Oatmeal

Comparison summary

Which food is lower in Saturated Fat?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 0.497g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $0.6)
Which food is lower in Sugar?
Millet
Millet is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Millet
Millet contains less Sodium (difference - 44mg)
Which food is lower in glycemic index?
Millet
Millet is lower in glycemic index (difference - 8)
Which food is richer in vitamins?
Millet
Millet is relatively richer in vitamins
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

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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.