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Bran raw vs. Millet flour — In-Depth Nutrition Comparison

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Significant differences between bran raw and millet flour

  • Bran raw has more manganese, phosphorus, vitamin B1, fiber, magnesium, selenium, and iron; however, millet flour is richer in vitamin B3, vitamin B6, and copper.
  • Bran raw covers your daily manganese needs 201% more than millet flour.
  • Millet flour has 4 times less fiber than bran raw. Bran raw has 15.4g of fiber, while millet flour has 3.5g.
  • Millet flour has a higher glycemic index. The glycemic index of millet flour is 70, while the glycemic index of bran raw is 56.

Specific food types used in this comparison are Oat bran, raw and Millet flour.

Infographic

Bran raw vs Millet flour 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 85% 4.2% 20% 148% 178% 72% 122% 0.52% 131% 178%
Contains more MagnesiumMagnesium +97.5%
Contains more CalciumCalcium +314.3%
Contains more PotassiumPotassium +152.7%
Contains more IronIron +37.3%
Contains more ZincZinc +18.3%
Contains more PhosphorusPhosphorus +157.5%
Contains more ManganeseManganese +461.9%
Contains more SeleniumSelenium +38.2%
Contains more CopperCopper +32.8%
~equal in Sodium ~4mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 2.2% 0% 103% 17% 113% 76% 86% 0% 2% 32% 0%
Contains more Vitamin EVitamin E +818.2%
Contains more Vitamin B1Vitamin B1 +183.3%
Contains more Vitamin B2Vitamin B2 +201.4%
Contains more Vitamin B5Vitamin B5 +17.9%
Contains more Vitamin KVitamin K +300%
Contains more FolateFolate +23.8%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +544.5%
Contains more Vitamin B6Vitamin B6 +125.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
11% 4% 75% 9%
Protein: 10.75 g
Fats: 4.25 g
Carbs: 75.12 g
Water: 8.67 g
Other: 1.21 g
Contains more ProteinProtein +60.9%
Contains more FatsFats +65.4%
Contains more OtherOther +139.7%
Contains more CarbsCarbs +13.4%
Contains more WaterWater +32.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
13% 23% 64%
Saturated fat: Sat. Fat 0.536 g
Monounsaturated fat: Mono. Fat 0.924 g
Polyunsaturated fat: Poly. Fat 2.618 g
Contains more Mono. FatMonounsaturated fat +157.1%
Contains less Sat. FatSaturated fat -59.6%
~equal in Polyunsaturated fat ~2.618g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bran raw Millet flour DV% diff.
Manganese 5.63mg 1.002mg 201%
Phosphorus 734mg 285mg 64%
Vitamin B1 1.17mg 0.413mg 63%
Fiber 15.4g 3.5g 48%
Vitamin B3 0.934mg 6.02mg 32%
Starch 69.88g 29%
Magnesium 235mg 119mg 28%
Selenium 45.2µg 32.7µg 23%
Iron 5.41mg 3.94mg 18%
Vitamin B6 0.165mg 0.372mg 16%
Copper 0.403mg 0.535mg 15%
Protein 17.3g 10.75g 13%
Vitamin B2 0.22mg 0.073mg 11%
Potassium 566mg 224mg 10%
Calories 246kcal 382kcal 7%
Choline 32.2mg 6%
Vitamin E 1.01mg 0.11mg 6%
Vitamin B5 1.494mg 1.267mg 5%
Monounsaturated fat 2.376g 0.924g 4%
Zinc 3.11mg 2.63mg 4%
Calcium 58mg 14mg 4%
Fats 7.03g 4.25g 4%
Saturated fat 1.328g 0.536g 4%
Carbs 66.22g 75.12g 3%
Folate 52µg 42µg 3%
Vitamin K 3.2µg 0.8µg 2%
Polyunsaturated fat 2.766g 2.618g 1%
Net carbs 50.82g 71.62g N/A
Sugar 1.45g 1.66g N/A
Sodium 4mg 4mg 0%
Trans fat 0.002g N/A
Tryptophan 0.335mg 0.17mg 0%
Threonine 0.502mg 0.354mg 0%
Isoleucine 0.668mg 0.473mg 0%
Leucine 1.374mg 1.537mg 0%
Lysine 0.76mg 0.144mg 0%
Methionine 0.335mg 0.319mg 0%
Phenylalanine 0.908mg 0.675mg 0%
Valine 0.964mg 0.584mg 0%
Histidine 0.41mg 0.257mg 0%
Omega-3 - ALA 0.044g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 2.549g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Millet flour
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
44%
Bran raw
33%
Millet flour
Minerals Daily Need Coverage Score
195%
Bran raw
94%
Millet flour

Comparison summary

Which food is lower in Cholesterol?
Millet flour
Millet flour is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated fat?
Millet flour
Millet flour is lower in Saturated fat (difference - 0.792g)
Which food is lower in Sugar?
Bran raw
Bran raw is lower in Sugar (difference - 0.21g)
Which food is lower in glycemic index?
Bran raw
Bran raw is lower in glycemic index (difference - 14)
Which food is richer in minerals?
Bran raw
Bran raw is relatively richer in minerals
Which food is richer in vitamins?
Bran raw
Bran raw is relatively richer in vitamins
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (4 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/nutrients
  2. Millet flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172023/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.