Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Millet vs. Oat — In-Depth Nutrition Comparison

Compare

Significant differences between Millet and Oat

  • The amount of Manganese, Phosphorus, Vitamin B1, Copper, Iron, Fiber, Magnesium, Zinc, Vitamin B5, and Potassium in Oat is higher than in Millet.
  • Oat covers your daily Manganese needs 202% more than Millet.

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

Infographic

Millet vs Oat 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
1
:
8
Oat
Contains more Calcium +1700%
Contains more Iron +649.2%
Contains more Magnesium +302.3%
Contains more Phosphorus +423%
Contains more Potassium +591.9%
Contains more Zinc +336.3%
Contains more Copper +288.8%
Contains more Manganese +1707.4%
Equal in Sodium - 2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 24% 32% 43% 6% 1% 25% 54% 36% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Contains more Calcium +1700%
Contains more Iron +649.2%
Contains more Magnesium +302.3%
Contains more Phosphorus +423%
Contains more Potassium +591.9%
Contains more Zinc +336.3%
Contains more Copper +288.8%
Contains more Manganese +1707.4%
Equal in Sodium - 2

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
4
:
5
Oat
Contains more Vitamin A +∞%
Contains more Vitamin B3 +38.4%
Contains more Vitamin B1 +619.8%
Contains more Vitamin B2 +69.5%
Contains more Vitamin B5 +688.9%
Contains more Vitamin B6 +10.2%
Contains more Folate +194.7%
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 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +38.4%
Contains more Vitamin B1 +619.8%
Contains more Vitamin B2 +69.5%
Contains more Vitamin B5 +688.9%
Contains more Vitamin B6 +10.2%
Contains more Folate +194.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Millet
1
:
4
Oat
Contains more Water +768.7%
Contains more Protein +381.2%
Contains more Fats +590%
Contains more Carbs +180%
Contains more Other +319.5%
4% 24% 71%
Protein: 3.51 g
Fats: 1 g
Carbs: 23.67 g
Water: 71.41 g
Other: 0.41 g
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 Water +768.7%
Contains more Protein +381.2%
Contains more Fats +590%
Contains more Carbs +180%
Contains more Other +319.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Millet
1
:
2
Oat
Contains less Saturated Fat -85.9%
Contains more Monounsaturated Fat +1083.7%
Contains more Polyunsaturated fat +399%
20% 21% 59%
Saturated Fat: 0.172 g
Monounsaturated Fat: 0.184 g
Polyunsaturated fat: 0.508 g
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Contains less Saturated Fat -85.9%
Contains more Monounsaturated Fat +1083.7%
Contains more Polyunsaturated fat +399%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Millet Oat
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Millet Oat Opinion
Net carbs 22.37g 55.67g Oat
Protein 3.51g 16.89g Oat
Fats 1g 6.9g Oat
Carbs 23.67g 66.27g Oat
Calories 119kcal 389kcal Oat
Sugar 0.13g Oat
Fiber 1.3g 10.6g Oat
Calcium 3mg 54mg Oat
Iron 0.63mg 4.72mg Oat
Magnesium 44mg 177mg Oat
Phosphorus 100mg 523mg Oat
Potassium 62mg 429mg Oat
Sodium 2mg 2mg
Zinc 0.91mg 3.97mg Oat
Copper 0.161mg 0.626mg Oat
Manganese 0.272mg 4.916mg Oat
Selenium 0.9µg Millet
Vitamin A 3IU 0IU Millet
Vitamin E 0.02mg Millet
Vitamin B1 0.106mg 0.763mg Oat
Vitamin B2 0.082mg 0.139mg Oat
Vitamin B3 1.33mg 0.961mg Millet
Vitamin B5 0.171mg 1.349mg Oat
Vitamin B6 0.108mg 0.119mg Oat
Folate 19µg 56µg Oat
Vitamin K 0.3µg Millet
Tryptophan 0.038mg 0.234mg Oat
Threonine 0.113mg 0.575mg Oat
Isoleucine 0.148mg 0.694mg Oat
Leucine 0.446mg 1.284mg Oat
Lysine 0.067mg 0.701mg Oat
Methionine 0.07mg 0.312mg Oat
Phenylalanine 0.185mg 0.895mg Oat
Valine 0.184mg 0.937mg Oat
Histidine 0.075mg 0.405mg Oat
Saturated Fat 0.172g 1.217g Millet
Monounsaturated Fat 0.184g 2.178g Oat
Polyunsaturated fat 0.508g 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

People also compare

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
33%
Oat
Minerals Daily Need Coverage Score
22%
Millet
154%
Oat

Comparison summary

Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 0.13g)
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 - 1.045g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
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)
Which food is richer in vitamins?
?
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. 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.