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Millet vs Oatmeal - In-Depth Nutrition Comparison

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A recap on differences between Millet and Oatmeal

  • Millet has more Copper, however Oatmeal is higher in Iron, Vitamin A RAE, Vitamin B6, Vitamin B1, Manganese, Vitamin B3, Vitamin B2, Calcium, and Selenium.
  • Oatmeal covers your daily Iron needs 67% more than Millet.
  • Oatmeal contains 2 times less Copper than Millet. Millet contains 0.161mg of Copper, while Oatmeal contains 0.066mg.

Food varieties used in this article are Millet, cooked 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 Magnesium +69.2%
Contains more Phosphorus +29.9%
Contains less Sodium -95.9%
Contains more Zinc +46.8%
Contains more Copper +143.9%
Contains more Calcium +2566.7%
Contains more Iron +846%
Equal in Potassium - 61
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 24% 32% 43% 6% 1% 25% 54%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 224% 19% 33% 6% 7% 17% 22%
Contains more Magnesium +69.2%
Contains more Phosphorus +29.9%
Contains less Sodium -95.9%
Contains more Zinc +46.8%
Contains more Copper +143.9%
Contains more Calcium +2566.7%
Contains more Iron +846%
Equal in Potassium - 61

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
0
:
Contains more Vitamin A +14333.3%
Contains more Vitamin E +250%
Contains more Vitamin B1 +145.3%
Contains more Vitamin B2 +162.2%
Contains more Vitamin B3 +127.4%
Contains more Vitamin B5 +85.4%
Contains more Vitamin B6 +168.5%
Contains more Folate +131.6%
Contains more Vitamin K +33.3%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
Contains more Vitamin A +14333.3%
Contains more Vitamin E +250%
Contains more Vitamin B1 +145.3%
Contains more Vitamin B2 +162.2%
Contains more Vitamin B3 +127.4%
Contains more Vitamin B5 +85.4%
Contains more Vitamin B6 +168.5%
Contains more Folate +131.6%
Contains more Vitamin K +33.3%

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

All nutrients comparison - raw data values

Nutrient Millet Oatmeal Opinion
Net carbs 22.37g 9.97g Millet
Protein 3.51g 2.37g Millet
Fats 1g 1.36g Oatmeal
Carbs 23.67g 11.67g Millet
Calories 119kcal 68kcal Millet
Starch g 10.37g Oatmeal
Fructose g 0g Oatmeal
Sugar 0.13g 0.46g Millet
Fiber 1.3g 1.7g Oatmeal
Calcium 3mg 80mg Oatmeal
Iron 0.63mg 5.96mg Oatmeal
Magnesium 44mg 26mg Millet
Phosphorus 100mg 77mg Millet
Potassium 62mg 61mg Millet
Sodium 2mg 49mg Millet
Zinc 0.91mg 0.62mg Millet
Copper 0.161mg 0.066mg Millet
Vitamin A 3IU 433IU Oatmeal
Vitamin A RAE 0µg 130µg Oatmeal
Vitamin E 0.02mg 0.07mg Oatmeal
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.106mg 0.26mg Oatmeal
Vitamin B2 0.082mg 0.215mg Oatmeal
Vitamin B3 1.33mg 3.025mg Oatmeal
Vitamin B5 0.171mg 0.317mg Oatmeal
Vitamin B6 0.108mg 0.29mg Oatmeal
Folate 19µg 44µg Oatmeal
Vitamin B12 0µg 0µg
Vitamin K 0.3µg 0.4µg Oatmeal
Tryptophan 0.038mg 0.04mg Oatmeal
Threonine 0.113mg 0.083mg Millet
Isoleucine 0.148mg 0.105mg Millet
Leucine 0.446mg 0.2mg Millet
Lysine 0.067mg 0.135mg Oatmeal
Methionine 0.07mg 0.04mg Millet
Phenylalanine 0.185mg 0.13mg Millet
Valine 0.184mg 0.151mg Millet
Histidine 0.075mg 0.057mg Millet
Cholesterol 0mg 0mg
Trans Fat g 0.003g Millet
Saturated Fat 0.172g 0.226g Millet
Monounsaturated Fat 0.184g 0.391g Oatmeal
Polyunsaturated fat 0.508g 0.426g Millet

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet Oatmeal
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
10
Millet
27
Oatmeal
Mineral Summary Score
23
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
21%
Millet
14%
Oatmeal
Carbohydrates
24%
Millet
12%
Oatmeal
Fats
5%
Millet
6%
Oatmeal

Comparison summary

Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $0.6)
Which food is richer in vitamins?
Oatmeal
Oatmeal is relatively richer in vitamins
Which food is lower in Sugar?
Millet
Millet is lower in Sugar (difference - 0.33g)
Which food contains less Sodium?
Millet
Millet contains less Sodium (difference - 47mg)
Which food is lower in Saturated Fat?
Millet
Millet is lower in Saturated Fat (difference - 0.054g)
Which food is lower in glycemic index?
Millet
Millet is lower in glycemic index (difference - 8)
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/168871/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.