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  6. Bran vs. Millet

Bran vs. Millet — In-Depth Nutrition Comparison

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What are the main differences between Bran and Millet?

  • Bran is richer in Manganese, Selenium, and Fiber, yet Millet is richer in Copper, Vitamin B3, and Vitamin B6.
  • Bran's daily need coverage for Manganese is 30% higher.
  • Bran has 9 times more Selenium than Millet. Bran has 7.7µg of Selenium, while Millet has 0.9µg.

We used Oat bran, cooked and Millet, cooked types in this comparison.

Infographic

Bran vs Millet 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
7
:
3
Millet
Millet
Contains more Calcium +233.3%
Contains more Iron +39.7%
Contains more Phosphorus +19%
Contains more Potassium +48.4%
Contains less Sodium -50%
Contains more Manganese +254.4%
Contains more Selenium +755.6%
Contains more Zinc +71.7%
Contains more Copper +143.9%
Equal in Magnesium - 44
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Millet
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 24% 32% 43% 6% 1% 25% 54% 36% 5%
Contains more Calcium +233.3%
Contains more Iron +39.7%
Contains more Phosphorus +19%
Contains more Potassium +48.4%
Contains less Sodium -50%
Contains more Manganese +254.4%
Contains more Selenium +755.6%
Contains more Zinc +71.7%
Contains more Copper +143.9%
Equal in Magnesium - 44

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
2
:
7
Millet
Millet
Contains more Vitamin B1 +50.9%
Contains more Vitamin B5 +26.9%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +141.2%
Contains more Vitamin B3 +823.6%
Contains more Vitamin B6 +332%
Contains more Folate +216.7%
Bran
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 40% 8% 3% 14% 6% 5% 0% 0%
Millet
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 27% 19% 25% 11% 25% 15% 0% 1%
Contains more Vitamin B1 +50.9%
Contains more Vitamin B5 +26.9%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +141.2%
Contains more Vitamin B3 +823.6%
Contains more Vitamin B6 +332%
Contains more Folate +216.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
2
:
3
Millet
Millet
Contains more Water +17.6%
Contains more Other +19.5%
Contains more Fats +16.3%
Contains more Carbs +106.9%
Equal in Protein - 3.51
Bran
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Millet
4% 24% 71%
Protein: 3.51 g
Fats: 1 g
Carbs: 23.67 g
Water: 71.41 g
Other: 0.41 g
Contains more Water +17.6%
Contains more Other +19.5%
Contains more Fats +16.3%
Contains more Carbs +106.9%
Equal in Protein - 3.51

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
2
:
1
Millet
Millet
Contains more Monounsaturated Fat +58.2%
Contains more Polyunsaturated fat +49.9%
Equal in Saturated Fat - 0.172
Bran
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Millet
20% 21% 59%
Saturated Fat: 0.172 g
Monounsaturated Fat: 0.184 g
Polyunsaturated fat: 0.508 g
Contains more Monounsaturated Fat +58.2%
Contains more Polyunsaturated fat +49.9%
Equal in Saturated Fat - 0.172

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
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 ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Bran Millet Opinion
Net carbs 8.84g 22.37g Millet
Protein 3.21g 3.51g Millet
Fats 0.86g 1g Millet
Carbs 11.44g 23.67g Millet
Calories 40kcal 119kcal Millet
Sugar 0.13g Bran
Fiber 2.6g 1.3g Bran
Calcium 10mg 3mg Bran
Iron 0.88mg 0.63mg Bran
Magnesium 40mg 44mg Millet
Phosphorus 119mg 100mg Bran
Potassium 92mg 62mg Bran
Sodium 1mg 2mg Bran
Zinc 0.53mg 0.91mg Millet
Copper 0.066mg 0.161mg Millet
Manganese 0.964mg 0.272mg Bran
Selenium 7.7µg 0.9µg Bran
Vitamin A 0IU 3IU Millet
Vitamin E 0.02mg Millet
Vitamin B1 0.16mg 0.106mg Bran
Vitamin B2 0.034mg 0.082mg Millet
Vitamin B3 0.144mg 1.33mg Millet
Vitamin B5 0.217mg 0.171mg Bran
Vitamin B6 0.025mg 0.108mg Millet
Folate 6µg 19µg Millet
Vitamin K 0.3µg Millet
Tryptophan 0.057mg 0.038mg Bran
Threonine 0.086mg 0.113mg Millet
Isoleucine 0.114mg 0.148mg Millet
Leucine 0.235mg 0.446mg Millet
Lysine 0.13mg 0.067mg Bran
Methionine 0.057mg 0.07mg Millet
Phenylalanine 0.155mg 0.185mg Millet
Valine 0.165mg 0.184mg Millet
Histidine 0.07mg 0.075mg Millet
Saturated Fat 0.163g 0.172g Bran
Monounsaturated Fat 0.291g 0.184g Bran
Polyunsaturated fat 0.339g 0.508g Millet

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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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
10%
Millet
Minerals Daily Need Coverage Score
33%
Bran
22%
Millet

Comparison summary

Which food is richer in vitamins?
Millet
Millet is relatively richer in vitamins
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 0.13g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 0.009g)
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 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

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168871/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.