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  6. Millet vs. Porridge

Millet vs. Porridge — In-Depth Nutrition Comparison

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A recap on differences between Millet and Porridge

  • Millet has more Copper, Phosphorus, Manganese, Magnesium, Vitamin B6, Zinc, and Vitamin B3, however, Porridge is higher in Iron, and Calcium.
  • Porridge covers your daily Iron needs 39% more than Millet.

Food varieties used in this article are Millet, cooked and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

Infographic

Millet vs Porridge 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
7
:
3
Porridge
Porridge
Contains more Magnesium +780%
Contains more Phosphorus +566.7%
Contains more Potassium +287.5%
Contains less Sodium -66.7%
Contains more Zinc +600%
Contains more Copper +302.5%
Contains more Manganese +∞%
Contains more Calcium +2800%
Contains more Iron +493.7%
Contains more Selenium +211.1%
Millet
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 24% 32% 43% 6% 1% 25% 54% 36% 5%
Porridge
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 141% 4% 7% 2% 1% 4% 14% 0% 16%
Contains more Magnesium +780%
Contains more Phosphorus +566.7%
Contains more Potassium +287.5%
Contains less Sodium -66.7%
Contains more Zinc +600%
Contains more Copper +302.5%
Contains more Manganese +∞%
Contains more Calcium +2800%
Contains more Iron +493.7%
Contains more Selenium +211.1%

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
8
:
0
Porridge
Porridge
Contains more Vitamin A +∞%
Contains more Vitamin B1 +92.7%
Contains more Vitamin B2 +228%
Contains more Vitamin B3 +155.8%
Contains more Vitamin B5 +140.8%
Contains more Vitamin B6 +730.8%
Contains more Folate +58.3%
Contains more Vitamin K +200%
Equal in Vitamin E - 0.02
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%
Porridge
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% 14% 6% 10% 5% 3% 9% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +92.7%
Contains more Vitamin B2 +228%
Contains more Vitamin B3 +155.8%
Contains more Vitamin B5 +140.8%
Contains more Vitamin B6 +730.8%
Contains more Folate +58.3%
Contains more Vitamin K +200%
Equal in Vitamin E - 0.02

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Millet
Millet
4
:
1
Porridge
Porridge
Contains more Protein +143.8%
Contains more Fats +376.2%
Contains more Carbs +125%
Contains more Other +86.4%
Contains more Water +22.7%
Millet
4% 24% 71%
Protein: 3.51 g
Fats: 1 g
Carbs: 23.67 g
Water: 71.41 g
Other: 0.41 g
Porridge
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more Protein +143.8%
Contains more Fats +376.2%
Contains more Carbs +125%
Contains more Other +86.4%
Contains more Water +22.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Millet
Millet
2
:
1
Porridge
Porridge
Contains more Monounsaturated Fat +557.1%
Contains more Polyunsaturated fat +345.6%
Contains less Saturated Fat -80.8%
Millet
20% 21% 59%
Saturated Fat: 0.172 g
Monounsaturated Fat: 0.184 g
Polyunsaturated fat: 0.508 g
Porridge
19% 16% 65%
Saturated Fat: 0.033 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.114 g
Contains more Monounsaturated Fat +557.1%
Contains more Polyunsaturated fat +345.6%
Contains less Saturated Fat -80.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Millet Porridge Opinion
Net carbs 22.37g 10.02g Millet
Protein 3.51g 1.44g Millet
Fats 1g 0.21g Millet
Carbs 23.67g 10.52g Millet
Calories 119kcal 50kcal Millet
Sugar 0.13g 0.03g Porridge
Fiber 1.3g 0.5g Millet
Calcium 3mg 87mg Porridge
Iron 0.63mg 3.74mg Porridge
Magnesium 44mg 5mg Millet
Phosphorus 100mg 15mg Millet
Potassium 62mg 16mg Millet
Sodium 2mg 6mg Millet
Zinc 0.91mg 0.13mg Millet
Copper 0.161mg 0.04mg Millet
Manganese 0.272mg 0mg Millet
Selenium 0.9µg 2.8µg Porridge
Vitamin A 3IU 0IU Millet
Vitamin E 0.02mg 0.02mg
Vitamin B1 0.106mg 0.055mg Millet
Vitamin B2 0.082mg 0.025mg Millet
Vitamin B3 1.33mg 0.52mg Millet
Vitamin B5 0.171mg 0.071mg Millet
Vitamin B6 0.108mg 0.013mg Millet
Folate 19µg 12µg Millet
Vitamin K 0.3µg 0.1µg Millet
Tryptophan 0.038mg 0.02mg Millet
Threonine 0.113mg 0.045mg Millet
Isoleucine 0.148mg 0.063mg Millet
Leucine 0.446mg 0.11mg Millet
Lysine 0.067mg 0.037mg Millet
Methionine 0.07mg 0.027mg Millet
Phenylalanine 0.185mg 0.078mg Millet
Valine 0.184mg 0.07mg Millet
Histidine 0.075mg 0.033mg Millet
Saturated Fat 0.172g 0.033g Porridge
Monounsaturated Fat 0.184g 0.028g Millet
Polyunsaturated fat 0.508g 0.114g Millet

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet Porridge
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
4%
Porridge
Minerals Daily Need Coverage Score
22%
Millet
21%
Porridge

Comparison summary

Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 0.1g)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.139g)
Which food is lower in glycemic index?
Porridge
Porridge is lower in glycemic index (difference - 5)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $0.6)
Which food contains less Sodium?
Millet
Millet contains less Sodium (difference - 4mg)
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 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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.