Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart

Millet vs Oat - In-Depth Nutrition Comparison

Compare

How are Millet and Oat different?

  • Millet is higher in Vitamin B3, Vitamin B6, Copper and Vitamin B2, however Oat is richer in Manganese, Phosphorus, Vitamin B1, Iron, Zinc and Magnesium.
  • Daily need coverage for Manganese from Oat is 143% higher.
  • Millet contains 5 times more Vitamin B3 than Oat. While Millet contains 4.72mg of Vitamin B3, Oat contains only 0.961mg.

Millet, raw and Oats are the varieties used in this article.

Infographic

Millet vs Oat infographic
Copy 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
Oat
Contains more Copper +19.8%
Contains more Iron +56.8%
Contains more Calcium +575%
Contains more Potassium +120%
Contains more Magnesium +55.3%
Contains more Zinc +136.3%
Contains more Phosphorus +83.5%
Contains less Sodium -60%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 113% 3% 18% 82% 250% 46% 123% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 177% 17% 38% 127% 209% 109% 225% 1%
Contains more Copper +19.8%
Contains more Iron +56.8%
Contains more Calcium +575%
Contains more Potassium +120%
Contains more Magnesium +55.3%
Contains more Zinc +136.3%
Contains more Phosphorus +83.5%
Contains less Sodium -60%

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
6
:
2
Oat
Contains more Vitamin B2 +108.6%
Contains more Vitamin B3 +391.2%
Contains more Vitamin B6 +222.7%
Contains more Folate +51.8%
Contains more Vitamin B1 +81.2%
Contains more Vitamin B5 +59.1%
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% 0% 0% 0% 191% 33% 19% 81% 28% 0% 0% 43%
Contains more Vitamin B2 +108.6%
Contains more Vitamin B3 +391.2%
Contains more Vitamin B6 +222.7%
Contains more Folate +51.8%
Contains more Vitamin B1 +81.2%
Contains more Vitamin B5 +59.1%

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
33
Oat
Mineral Summary Score
79
Millet
112
Oat

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
101%
Oat
Carbohydrates
73%
Millet
66%
Oat
Fats
19%
Millet
32%
Oat

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

Which food is preferable in case of diets?

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

People also compare

Comparison summary

Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Oat
Oat is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food is lower in Saturated Fat?
Millet
Millet is lower in Saturated Fat (difference - 0.494g)
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 contains less Sugars?
?
The foods are relatively equal in Sugars ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($0.6)

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 Oat Opinion
Calories 378 389 Oat
Protein 11.02 16.89 Oat
Fats 4.22 6.9 Oat
Vitamin C 0 0
Carbs 72.85 66.27 Millet
Cholesterol 0 0
Vitamin D 0 0
Iron 3.01 4.72 Oat
Calcium 8 54 Oat
Potassium 195 429 Oat
Magnesium 114 177 Oat
Sugars
Fiber 8.5 10.6 Oat
Copper 0.75 0.626 Millet
Zinc 1.68 3.97 Oat
Starch
Phosphorus 285 523 Oat
Sodium 5 2 Oat
Vitamin A 0 0
Vitamin E 0.05 Millet
Vitamin D 0 0
Vitamin B1 0.421 0.763 Oat
Vitamin B2 0.29 0.139 Millet
Vitamin B3 4.72 0.961 Millet
Vitamin B5 0.848 1.349 Oat
Vitamin B6 0.384 0.119 Millet
Vitamin B12 0 0
Vitamin K 0.9 Millet
Folate 85 56 Millet
Trans Fat
Saturated Fat 0.723 1.217 Millet
Monounsaturated Fat 0.773 2.178 Oat
Polyunsaturated fat 2.134 2.535 Oat
Tryptophan 0.119 0.234 Oat
Threonine 0.353 0.575 Oat
Isoleucine 0.465 0.694 Oat
Leucine 1.4 1.284 Millet
Lysine 0.212 0.701 Oat
Methionine 0.221 0.312 Oat
Phenylalanine 0.58 0.895 Oat
Valine 0.578 0.937 Oat
Histidine 0.236 0.405 Oat
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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.