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Bran vs Millet - In-Depth Nutrition Comparison

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The main differences between Bran and Millet

  • Bran has more Manganese, Selenium, Phosphorus, Vitamin B1, Iron, Magnesium, and Fiber, however Millet has more Copper, Vitamin B3, and Vitamin B6.
  • Daily need coverage for Manganese from Bran is 174% higher.
  • Millet has 17 times less Selenium than Bran. Bran has 45.2µg of Selenium, while Millet has 2.7µg.

Food types used in this article are Oat bran, raw and Millet, raw.

Infographic

Bran vs Millet 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
Bran
7
:
1
Millet
Contains more Calcium +625%
Contains more Iron +79.7%
Contains more Magnesium +106.1%
Contains more Phosphorus +157.5%
Contains more Potassium +190.3%
Contains less Sodium -20%
Contains more Zinc +85.1%
Contains more Copper +86.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 203% 168% 315% 50% 1% 85% 135%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 113% 82% 123% 18% 1% 46% 250%
Contains more Calcium +625%
Contains more Iron +79.7%
Contains more Magnesium +106.1%
Contains more Phosphorus +157.5%
Contains more Potassium +190.3%
Contains less Sodium -20%
Contains more Zinc +85.1%
Contains more Copper +86.1%

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
Bran
4
:
4
Millet
Contains more Vitamin E +1920%
Contains more Vitamin B1 +177.9%
Contains more Vitamin B5 +76.2%
Contains more Vitamin K +255.6%
Contains more Vitamin B2 +31.8%
Contains more Vitamin B3 +405.4%
Contains more Vitamin B6 +132.7%
Contains more Folate +63.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
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%
Contains more Vitamin E +1920%
Contains more Vitamin B1 +177.9%
Contains more Vitamin B5 +76.2%
Contains more Vitamin K +255.6%
Contains more Vitamin B2 +31.8%
Contains more Vitamin B3 +405.4%
Contains more Vitamin B6 +132.7%
Contains more Folate +63.5%

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.
Bran Millet
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bran Millet Opinion
Net carbs 50.82g 64.35g Millet
Protein 17.3g 11.02g Bran
Fats 7.03g 4.22g Bran
Carbs 66.22g 72.85g Millet
Calories 246kcal 378kcal Millet
Starch g g
Fructose g g
Sugar 1.45g g Millet
Fiber 15.4g 8.5g Bran
Calcium 58mg 8mg Bran
Iron 5.41mg 3.01mg Bran
Magnesium 235mg 114mg Bran
Phosphorus 734mg 285mg Bran
Potassium 566mg 195mg Bran
Sodium 4mg 5mg Bran
Zinc 3.11mg 1.68mg Bran
Copper 0.403mg 0.75mg Millet
Vitamin A 0IU 0IU
Vitamin E 1.01mg 0.05mg Bran
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 1.17mg 0.421mg Bran
Vitamin B2 0.22mg 0.29mg Millet
Vitamin B3 0.934mg 4.72mg Millet
Vitamin B5 1.494mg 0.848mg Bran
Vitamin B6 0.165mg 0.384mg Millet
Folate 52µg 85µg Millet
Vitamin B12 0µg 0µg
Vitamin K 3.2µg 0.9µg Bran
Tryptophan 0.335mg 0.119mg Bran
Threonine 0.502mg 0.353mg Bran
Isoleucine 0.668mg 0.465mg Bran
Leucine 1.374mg 1.4mg Millet
Lysine 0.76mg 0.212mg Bran
Methionine 0.335mg 0.221mg Bran
Phenylalanine 0.908mg 0.58mg Bran
Valine 0.964mg 0.578mg Bran
Histidine 0.41mg 0.236mg Bran
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 1.328g 0.723g Millet
Monounsaturated Fat 2.376g 0.773g Bran
Polyunsaturated fat 2.766g 2.134g Bran

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Millet
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
46
Bran
39
Millet
Mineral Summary Score
122
Bran
79
Millet

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
104%
Bran
66%
Millet
Carbohydrates
66%
Bran
73%
Millet
Fats
32%
Bran
19%
Millet

Comparison summary

Which food is lower in Sugar?
Millet
Millet is lower in Sugar (difference - 1.45g)
Which food is lower in Saturated Fat?
Millet
Millet is lower in Saturated Fat (difference - 0.605g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Bran
Bran is lower in glycemic index (difference - 15)
Which food is cheaper?
Bran
Bran is cheaper (difference - $0.6)
Which food is richer in minerals?
Bran
Bran is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/nutrients
  2. Millet - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.