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Millet vs Oat - In-Depth Nutrition Comparison

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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
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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
1
:
7
Oat
Contains more Copper +19.8%
Contains more Calcium +575%
Contains more Iron +56.8%
Contains more Magnesium +55.3%
Contains more Phosphorus +83.5%
Contains more Potassium +120%
Contains less Sodium -60%
Contains more Zinc +136.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 113% 82% 123% 18% 1% 46% 250%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 177% 127% 225% 38% 1% 109% 209%
Contains more Copper +19.8%
Contains more Calcium +575%
Contains more Iron +56.8%
Contains more Magnesium +55.3%
Contains more Phosphorus +83.5%
Contains more Potassium +120%
Contains less Sodium -60%
Contains more Zinc +136.3%

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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 106% 67% 89% 51% 89% 64% 0% 3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
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%

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 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 Sugar Equal
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Millet Oat Opinion
Net carbs 64.35g 55.67g Millet
Protein 11.02g 16.89g Oat
Fats 4.22g 6.9g Oat
Carbs 72.85g 66.27g Millet
Calories 378kcal 389kcal Oat
Starch g g
Fructose g g
Sugar g g
Fiber 8.5g 10.6g Oat
Calcium 8mg 54mg Oat
Iron 3.01mg 4.72mg Oat
Magnesium 114mg 177mg Oat
Phosphorus 285mg 523mg Oat
Potassium 195mg 429mg Oat
Sodium 5mg 2mg Oat
Zinc 1.68mg 3.97mg Oat
Copper 0.75mg 0.626mg Millet
Vitamin A 0IU 0IU
Vitamin E 0.05mg mg Millet
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.421mg 0.763mg Oat
Vitamin B2 0.29mg 0.139mg Millet
Vitamin B3 4.72mg 0.961mg Millet
Vitamin B5 0.848mg 1.349mg Oat
Vitamin B6 0.384mg 0.119mg Millet
Folate 85µg 56µg Millet
Vitamin B12 0µg 0µg
Vitamin K 0.9µg µg Millet
Tryptophan 0.119mg 0.234mg Oat
Threonine 0.353mg 0.575mg Oat
Isoleucine 0.465mg 0.694mg Oat
Leucine 1.4mg 1.284mg Millet
Lysine 0.212mg 0.701mg Oat
Methionine 0.221mg 0.312mg Oat
Phenylalanine 0.58mg 0.895mg Oat
Valine 0.578mg 0.937mg Oat
Histidine 0.236mg 0.405mg Oat
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.723g 1.217g Millet
Monounsaturated Fat 0.773g 2.178g Oat
Polyunsaturated fat 2.134g 2.535g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet Oat
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
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 food.
Protein
66%
Millet
101%
Oat
Carbohydrates
73%
Millet
66%
Oat
Fats
19%
Millet
32%
Oat

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 Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.6)

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. 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.