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.
- Bran has a lower glycemic index than millet.
We used Oat bran, cooked and Millet, cooked types in this comparison.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +233.3% |
| Contains more PotassiumPotassium | +48.4% |
| Contains more IronIron | +39.7% |
| Contains more PhosphorusPhosphorus | +19% |
| Contains less SodiumSodium | -50% |
| Contains more ManganeseManganese | +254.4% |
| Contains more SeleniumSelenium | +755.6% |
| Contains more CopperCopper | +143.9% |
| Contains more ZincZinc | +71.7% |
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.
| Contains more Vitamin B1Vitamin B1 | +50.9% |
| Contains more Vitamin B5Vitamin B5 | +26.9% |
| Contains more Vitamin B2Vitamin B2 | +141.2% |
| Contains more Vitamin B3Vitamin B3 | +823.6% |
| Contains more Vitamin B6Vitamin B6 | +332% |
| Contains more FolateFolate | +216.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.964mg | 0.272mg | 30% |
| Selenium | 7.7µg | 0.9µg | 12% |
| Copper | 0.066mg | 0.161mg | 11% |
| Vitamin B3 | 0.144mg | 1.33mg | 7% |
| Vitamin B6 | 0.025mg | 0.108mg | 6% |
| Fiber | 2.6g | 1.3g | 5% |
| Vitamin B1 | 0.16mg | 0.106mg | 5% |
| Calories | 40kcal | 119kcal | 4% |
| Vitamin B2 | 0.034mg | 0.082mg | 4% |
| Carbs | 11.44g | 23.67g | 4% |
| Folate | 6µg | 19µg | 3% |
| Zinc | 0.53mg | 0.91mg | 3% |
| Phosphorus | 119mg | 100mg | 3% |
| Iron | 0.88mg | 0.63mg | 3% |
| Choline | 11.2mg | 2% | |
| Vitamin B5 | 0.217mg | 0.171mg | 1% |
| Protein | 3.21g | 3.51g | 1% |
| Magnesium | 40mg | 44mg | 1% |
| Polyunsaturated fat | 0.339g | 0.508g | 1% |
| Calcium | 10mg | 3mg | 1% |
| Potassium | 92mg | 62mg | 1% |
| Fats | 0.86g | 1g | 0% |
| Net carbs | 8.84g | 22.37g | N/A |
| Sugar | 0.13g | N/A | |
| Sodium | 1mg | 2mg | 0% |
| Vitamin E | 0.02mg | 0% | |
| Vitamin K | 0.3µg | 0% | |
| Saturated fat | 0.163g | 0.172g | 0% |
| Monounsaturated fat | 0.291g | 0.184g | 0% |
| Tryptophan | 0.057mg | 0.038mg | 0% |
| Threonine | 0.086mg | 0.113mg | 0% |
| Isoleucine | 0.114mg | 0.148mg | 0% |
| Leucine | 0.235mg | 0.446mg | 0% |
| Lysine | 0.13mg | 0.067mg | 0% |
| Methionine | 0.057mg | 0.07mg | 0% |
| Phenylalanine | 0.155mg | 0.185mg | 0% |
| Valine | 0.165mg | 0.184mg | 0% |
| Histidine | 0.07mg | 0.075mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +17.6% |
| Contains more OtherOther | +19.5% |
| Contains more FatsFats | +16.3% |
| Contains more CarbsCarbs | +106.9% |
~equal in
Protein
~3.51g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +58.2% |
| Contains more Poly. FatPolyunsaturated fat | +49.9% |
~equal in
Saturated fat
~0.172g
