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  6. Millet vs. Oatmeal

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
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Millet
Millet
6
:
4
Oatmeal
Oatmeal
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%
Contains more Manganese +105.1%
Contains more Selenium +455.6%
Equal in Potassium - 61
Millet
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 24% 32% 43% 6% 1% 25% 54% 36% 5%
Oatmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
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%
Contains more Manganese +105.1%
Contains more Selenium +455.6%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Millet
Millet
0
:
9
Oatmeal
Oatmeal
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%
Millet
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%
Oatmeal
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Millet
Millet
2
:
3
Oatmeal
Oatmeal
Contains more Protein +48.1%
Contains more Carbs +102.8%
Contains more Fats +36%
Contains more Water +17.7%
Contains more Other +39%
Millet
4% 24% 71%
Protein: 3.51 g
Fats: 1 g
Carbs: 23.67 g
Water: 71.41 g
Other: 0.41 g
Oatmeal
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more Protein +48.1%
Contains more Carbs +102.8%
Contains more Fats +36%
Contains more Water +17.7%
Contains more Other +39%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Millet
Millet
2
:
1
Oatmeal
Oatmeal
Contains less Saturated Fat -23.9%
Contains more Polyunsaturated fat +19.2%
Contains more Monounsaturated Fat +112.5%
Millet
20% 21% 59%
Saturated Fat: 0.172 g
Monounsaturated Fat: 0.184 g
Polyunsaturated fat: 0.508 g
Oatmeal
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
Contains less Saturated Fat -23.9%
Contains more Polyunsaturated fat +19.2%
Contains more Monounsaturated Fat +112.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 10.37g 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
Manganese 0.272mg 0.558mg Oatmeal
Selenium 0.9µg 5µg Oatmeal
Vitamin A 3IU 433IU Oatmeal
Vitamin A RAE 0µg 130µg Oatmeal
Vitamin E 0.02mg 0.07mg Oatmeal
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 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
Trans Fat 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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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
10%
Millet
27%
Oatmeal
Minerals Daily Need Coverage Score
22%
Millet
45%
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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food 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.