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  6. Millet vs. Oats

Millet vs. Oats — In-Depth Nutrition Comparison

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Significant differences between millet and oats

  • The amount of manganese, phosphorus, vitamin B1, copper, iron, fiber, magnesium, zinc, vitamin B5, and potassium in oats is higher than in millet.
  • Oats cover your daily manganese needs 202% more than millet.
  • Millet has a higher glycemic index. The glycemic index of millet is 71, while the glycemic index of oats is 59.

Specific food types used in this comparison are Millet, cooked and Oats.

Infographic

Millet vs Oats 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Millet
Millet
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 0.9% 5.5% 24% 54% 25% 43% 0.26% 35% 4.9%
Oats
Oats
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +302.3%
Contains more CalciumCalcium +1700%
Contains more PotassiumPotassium +591.9%
Contains more IronIron +649.2%
Contains more CopperCopper +288.8%
Contains more ZincZinc +336.3%
Contains more PhosphorusPhosphorus +423%
Contains more ManganeseManganese +1707.4%
~equal in Sodium ~2mg

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
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 0.4% 27% 19% 25% 10% 25% 0% 0.75% 14%
Oats
Oats
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +38.4%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +619.8%
Contains more Vitamin B2Vitamin B2 +69.5%
Contains more Vitamin B5Vitamin B5 +688.9%
Contains more Vitamin B6Vitamin B6 +10.2%
Contains more FolateFolate +194.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Millet Oats DV% diff.
Manganese 0.272mg 4.916mg 202%
Phosphorus 100mg 523mg 60%
Vitamin B1 0.106mg 0.763mg 55%
Copper 0.161mg 0.626mg 52%
Iron 0.63mg 4.72mg 51%
Fiber 1.3g 10.6g 37%
Magnesium 44mg 177mg 32%
Zinc 0.91mg 3.97mg 28%
Protein 3.51g 16.89g 27%
Vitamin B5 0.171mg 1.349mg 24%
Calories 119kcal 389kcal 14%
Carbs 23.67g 66.27g 14%
Polyunsaturated fat 0.508g 2.535g 14%
Potassium 62mg 429mg 11%
Fats 1g 6.9g 9%
Folate 19µg 56µg 9%
Calcium 3mg 54mg 5%
Saturated fat 0.172g 1.217g 5%
Monounsaturated fat 0.184g 2.178g 5%
Vitamin B2 0.082mg 0.139mg 4%
Selenium 0.9µg 2%
Vitamin B3 1.33mg 0.961mg 2%
Choline 11.2mg 2%
Vitamin B6 0.108mg 0.119mg 1%
Protein per 100 calories 2.9g 4.3g N/A
Calories per 10 g protein 339kcal 230kcal N/A
Weight per 100 calories 84g 26g N/A
Unsaturated / Saturated Fat ratio 4 3.9 N/A
Net carbs 22.37g 55.67g N/A
Sugar 0.13g N/A
Sodium 2mg 2mg 0%
Vitamin E 0.02mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.038mg 0.234mg 0%
Threonine 0.113mg 0.575mg 0%
Isoleucine 0.148mg 0.694mg 0%
Leucine 0.446mg 1.284mg 0%
Lysine 0.067mg 0.701mg 0%
Methionine 0.07mg 0.312mg 0%
Phenylalanine 0.185mg 0.895mg 0%
Valine 0.184mg 0.937mg 0%
Histidine 0.075mg 0.405mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Millet
Millet
1
4% 24% 71%
Protein: 3.51 g
Fats: 1 g
Carbs: 23.67 g
Water: 71.41 g
Other: 0.41 g
Oats
Oats
4
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Contains more WaterWater +768.7%
Contains more ProteinProtein +381.2%
Contains more FatsFats +590%
Contains more CarbsCarbs +180%
Contains more OtherOther +319.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Millet
Millet
1
20% 21% 59%
Saturated fat: Sat. Fat 0.172 g
Monounsaturated fat: Mono. Fat 0.184 g
Polyunsaturated fat: Poly. Fat 0.508 g
Oats
Oats
2
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
Contains less Sat. FatSaturated fat -85.9%
Contains more Mono. FatMonounsaturated fat +1083.7%
Contains more Poly. FatPolyunsaturated fat +399%

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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. Oats - 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.