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  6. Bran vs. Millet flour

Bran vs. Millet flour — In-Depth Nutrition Comparison

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Differences between Bran and Millet flour

  • Bran contains less Copper, Selenium, Iron, Vitamin B3, Vitamin B6, Phosphorus, Vitamin B1, Vitamin B5, Zinc, and Magnesium than Millet flour.
  • Millet flour's daily need coverage for Copper is 52% higher.

The food types used in this comparison are Oat bran, cooked and Millet flour.

Infographic

Bran 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.
Bran
Bran
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 3% 8.1% 33% 22% 14% 51% 0.13% 126% 42%
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 less SodiumSodium -75%
Contains more MagnesiumMagnesium +197.5%
Contains more CalciumCalcium +40%
Contains more PotassiumPotassium +143.5%
Contains more IronIron +347.7%
Contains more CopperCopper +710.6%
Contains more ZincZinc +396.2%
Contains more PhosphorusPhosphorus +139.5%
Contains more SeleniumSelenium +324.7%
~equal in Manganese ~1.002mg

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.
Bran
Bran
0
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% 0% 0% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5% 0%
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 B1Vitamin B1 +158.1%
Contains more Vitamin B2Vitamin B2 +114.7%
Contains more Vitamin B3Vitamin B3 +4080.6%
Contains more Vitamin B5Vitamin B5 +483.9%
Contains more Vitamin B6Vitamin B6 +1388%
Contains more FolateFolate +600%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~IU
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
1
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 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 WaterWater +868.9%
Contains more ProteinProtein +234.9%
Contains more FatsFats +394.2%
Contains more CarbsCarbs +556.6%
Contains more OtherOther +146.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
1
21% 37% 43%
Saturated Fat: Sat. Fat 0.163 g
Monounsaturated Fat: Mono. Fat 0.291 g
Polyunsaturated fat: Poly. Fat 0.339 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 less Sat. FatSaturated Fat -69.6%
Contains more Mono. FatMonounsaturated Fat +217.5%
Contains more Poly. FatPolyunsaturated fat +672.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bran Millet flour Opinion
Calories 40kcal 382kcal Millet flour
Protein 3.21g 10.75g Millet flour
Fats 0.86g 4.25g Millet flour
Net carbs 8.84g 71.62g Millet flour
Carbs 11.44g 75.12g Millet flour
Magnesium 40mg 119mg Millet flour
Calcium 10mg 14mg Millet flour
Potassium 92mg 224mg Millet flour
Iron 0.88mg 3.94mg Millet flour
Sugar 1.66g Bran
Fiber 2.6g 3.5g Millet flour
Copper 0.066mg 0.535mg Millet flour
Zinc 0.53mg 2.63mg Millet flour
Starch 69.88g Millet flour
Phosphorus 119mg 285mg Millet flour
Sodium 1mg 4mg Bran
Vitamin E 0.11mg Millet flour
Manganese 0.964mg 1.002mg Millet flour
Selenium 7.7µg 32.7µg Millet flour
Vitamin B1 0.16mg 0.413mg Millet flour
Vitamin B2 0.034mg 0.073mg Millet flour
Vitamin B3 0.144mg 6.02mg Millet flour
Vitamin B5 0.217mg 1.267mg Millet flour
Vitamin B6 0.025mg 0.372mg Millet flour
Vitamin K 0.8µg Millet flour
Folate 6µg 42µg Millet flour
Trans Fat 0.002g Bran
Saturated Fat 0.163g 0.536g Bran
Monounsaturated Fat 0.291g 0.924g Millet flour
Polyunsaturated fat 0.339g 2.618g Millet flour
Tryptophan 0.057mg 0.17mg Millet flour
Threonine 0.086mg 0.354mg Millet flour
Isoleucine 0.114mg 0.473mg Millet flour
Leucine 0.235mg 1.537mg Millet flour
Lysine 0.13mg 0.144mg Millet flour
Methionine 0.057mg 0.319mg Millet flour
Phenylalanine 0.155mg 0.675mg Millet flour
Valine 0.165mg 0.584mg Millet flour
Histidine 0.07mg 0.257mg Millet flour
Omega-3 - ALA 0.044g Millet flour
Omega-6 - Eicosadienoic acid 0.002g Millet flour
Omega-6 - Linoleic acid 2.549g Millet flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Millet flour
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
6%
Bran
33%
Millet flour
Minerals Daily Need Coverage Score
33%
Bran
94%
Millet flour

Comparison summary

Which food is richer in minerals?
Millet flour
Millet flour is relatively richer in minerals
Which food is lower in Cholesterol?
Millet flour
Millet flour is lower in Cholesterol (difference - 0mg)
Which food is richer in vitamins?
Millet flour
Millet flour is relatively richer in vitamins
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 1.66g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 0.373g)
Which food is lower in glycemic index?
Bran
Bran is lower in glycemic index (difference - 14)
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/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.