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Millet vs. Porridge — In-Depth Nutrition Comparison

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A recap on the 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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Millet
Millet
7
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
Contains more MagnesiumMagnesium +780%
Contains more PotassiumPotassium +287.5%
Contains more CopperCopper +302.5%
Contains more ZincZinc +600%
Contains more PhosphorusPhosphorus +566.7%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +2800%
Contains more IronIron +493.7%
Contains more SeleniumSelenium +211.1%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Millet
Millet
7
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%
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% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9%
Contains more Vitamin B1Vitamin B1 +92.7%
Contains more Vitamin B2Vitamin B2 +228%
Contains more Vitamin B3Vitamin B3 +155.8%
Contains more Vitamin B5Vitamin B5 +140.8%
Contains more Vitamin B6Vitamin B6 +730.8%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +58.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.02mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Millet Porridge DV% diff.
Iron 0.63mg 3.74mg 39%
Copper 0.161mg 0.04mg 13%
Phosphorus 100mg 15mg 12%
Manganese 0.272mg 0mg 12%
Magnesium 44mg 5mg 9%
Calcium 3mg 87mg 8%
Zinc 0.91mg 0.13mg 7%
Vitamin B6 0.108mg 0.013mg 7%
Vitamin B3 1.33mg 0.52mg 5%
Protein 3.51g 1.44g 4%
Carbs 23.67g 10.52g 4%
Vitamin B1 0.106mg 0.055mg 4%
Vitamin B2 0.082mg 0.025mg 4%
Calories 119kcal 50kcal 3%
Fiber 1.3g 0.5g 3%
Selenium 0.9µg 2.8µg 3%
Polyunsaturated fat 0.508g 0.114g 3%
Vitamin B5 0.171mg 0.071mg 2%
Folate 19µg 12µg 2%
Choline 11.2mg 2%
Fats 1g 0.21g 1%
Potassium 62mg 16mg 1%
Saturated fat 0.172g 0.033g 1%
Protein per 100 calories 2.9g 2.9g N/A
Calories per 10 g protein 339kcal 347kcal N/A
Weight per 100 calories 84g 200g N/A
Net carbs 22.37g 10.02g N/A
Sugar 0.13g 0.03g N/A
Sodium 2mg 6mg 0%
Vitamin E 0.02mg 0.02mg 0%
Vitamin K 0.3µg 0.1µg 0%
Monounsaturated fat 0.184g 0.028g 0%
Tryptophan 0.038mg 0.02mg 0%
Threonine 0.113mg 0.045mg 0%
Isoleucine 0.148mg 0.063mg 0%
Leucine 0.446mg 0.11mg 0%
Lysine 0.067mg 0.037mg 0%
Methionine 0.07mg 0.027mg 0%
Phenylalanine 0.185mg 0.078mg 0%
Valine 0.184mg 0.07mg 0%
Histidine 0.075mg 0.033mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Millet
Millet
3
4% 24% 71%
Protein: 3.51 g
Fats: 1 g
Carbs: 23.67 g
Water: 71.41 g
Other: 0.41 g
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more ProteinProtein +143.8%
Contains more FatsFats +376.2%
Contains more CarbsCarbs +125%
Contains more WaterWater +22.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Millet
Millet
2
20% 21% 59%
Saturated fat: Sat. Fat 0.172 g
Monounsaturated fat: Mono. Fat 0.184 g
Polyunsaturated fat: Poly. Fat 0.508 g
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
Contains more Mono. FatMonounsaturated fat +557.1%
Contains more Poly. FatPolyunsaturated fat +345.6%
Contains less Sat. FatSaturated fat -80.8%

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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. 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.