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Millet vs Porridge - In-Depth Nutrition Comparison

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The main differences between Millet and Porridge

  • Millet has more Copper, Phosphorus, Fiber, Vitamin B1, Vitamin B6, Vitamin B3, Magnesium, Vitamin B2, and Folate, however Porridge has more Manganese.
  • Daily need coverage for Copper from Millet is 79% higher.
  • Porridge has 30 times less Vitamin B6 than Millet. Millet has 0.384mg of Vitamin B6, while Porridge has 0.013mg.

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

Infographic

Millet vs Porridge 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
Contains more Magnesium +2180%
Contains more Phosphorus +1800%
Contains more Potassium +1118.8%
Contains less Sodium -16.7%
Contains more Zinc +1192.3%
Contains more Copper +1775%
Contains more Calcium +987.5%
Contains more Iron +24.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 113% 82% 123% 18% 1% 46% 250%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 27% 141% 4% 7% 2% 1% 4% 14%
Contains more Magnesium +2180%
Contains more Phosphorus +1800%
Contains more Potassium +1118.8%
Contains less Sodium -16.7%
Contains more Zinc +1192.3%
Contains more Copper +1775%
Contains more Calcium +987.5%
Contains more Iron +24.3%

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
8
:
Contains more Vitamin E +150%
Contains more Vitamin B1 +665.5%
Contains more Vitamin B2 +1060%
Contains more Vitamin B3 +807.7%
Contains more Vitamin B5 +1094.4%
Contains more Vitamin B6 +2853.8%
Contains more Folate +608.3%
Contains more Vitamin K +800%
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% 1% 0% 0% 14% 6% 10% 5% 3% 9% 0% 1%
Contains more Vitamin E +150%
Contains more Vitamin B1 +665.5%
Contains more Vitamin B2 +1060%
Contains more Vitamin B3 +807.7%
Contains more Vitamin B5 +1094.4%
Contains more Vitamin B6 +2853.8%
Contains more Folate +608.3%
Contains more Vitamin K +800%

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 Porridge
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar 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 64.35g 10.02g Millet
Protein 11.02g 1.44g Millet
Fats 4.22g 0.21g Millet
Carbs 72.85g 10.52g Millet
Calories 378kcal 50kcal Millet
Starch g g
Fructose g g
Sugar g 0.03g Millet
Fiber 8.5g 0.5g Millet
Calcium 8mg 87mg Porridge
Iron 3.01mg 3.74mg Porridge
Magnesium 114mg 5mg Millet
Phosphorus 285mg 15mg Millet
Potassium 195mg 16mg Millet
Sodium 5mg 6mg Millet
Zinc 1.68mg 0.13mg Millet
Copper 0.75mg 0.04mg Millet
Vitamin A 0IU 0IU
Vitamin E 0.05mg 0.02mg Millet
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.421mg 0.055mg Millet
Vitamin B2 0.29mg 0.025mg Millet
Vitamin B3 4.72mg 0.52mg Millet
Vitamin B5 0.848mg 0.071mg Millet
Vitamin B6 0.384mg 0.013mg Millet
Folate 85µg 12µg Millet
Vitamin B12 0µg 0µg
Vitamin K 0.9µg 0.1µg Millet
Tryptophan 0.119mg 0.02mg Millet
Threonine 0.353mg 0.045mg Millet
Isoleucine 0.465mg 0.063mg Millet
Leucine 1.4mg 0.11mg Millet
Lysine 0.212mg 0.037mg Millet
Methionine 0.221mg 0.027mg Millet
Phenylalanine 0.58mg 0.078mg Millet
Valine 0.578mg 0.07mg Millet
Histidine 0.236mg 0.033mg Millet
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.723g 0.033g Porridge
Monounsaturated Fat 0.773g 0.028g Millet
Polyunsaturated fat 2.134g 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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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
4
Porridge
Mineral Summary Score
79
Millet
24
Porridge

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
9%
Porridge
Carbohydrates
73%
Millet
11%
Porridge
Fats
19%
Millet
1%
Porridge

Comparison summary

Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.69g)
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 is lower in Sugar?
Millet
Millet is lower in Sugar (difference - 0.03g)
Which food contains less Sodium?
Millet
Millet contains less Sodium (difference - 1mg)
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

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. 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.