Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Bran
  5. Compare
  6. Bran vs. Millet

Bran vs. Millet — In-Depth Nutrition Comparison

Compare

A recap on differences between Bran and Millet

  • Millet has less Manganese, Phosphorus, Vitamin B1, Selenium, Iron, Fiber, Magnesium, Copper, Vitamin B5, and Zinc.
  • Bran covers your daily Manganese needs 233% more than Millet.
  • Millet contains 50 times less Selenium than Bran. Bran contains 45.2µg of Selenium, while Millet contains 0.9µg.

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

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
9
:
1
Millet
Millet
Contains more Calcium +1833.3%
Contains more Iron +758.7%
Contains more Magnesium +434.1%
Contains more Phosphorus +634%
Contains more Potassium +812.9%
Contains more Zinc +241.8%
Contains more Copper +150.3%
Contains more Manganese +1969.9%
Contains more Selenium +4922.2%
Contains less Sodium -50%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Millet
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 24% 32% 43% 6% 1% 25% 54% 36% 5%
Contains more Calcium +1833.3%
Contains more Iron +758.7%
Contains more Magnesium +434.1%
Contains more Phosphorus +634%
Contains more Potassium +812.9%
Contains more Zinc +241.8%
Contains more Copper +150.3%
Contains more Manganese +1969.9%
Contains more Selenium +4922.2%
Contains less Sodium -50%

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
7
:
2
Millet
Millet
Contains more Vitamin E +4950%
Contains more Vitamin B1 +1003.8%
Contains more Vitamin B2 +168.3%
Contains more Vitamin B5 +773.7%
Contains more Vitamin B6 +52.8%
Contains more Folate +173.7%
Contains more Vitamin K +966.7%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +42.4%
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% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
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 E +4950%
Contains more Vitamin B1 +1003.8%
Contains more Vitamin B2 +168.3%
Contains more Vitamin B5 +773.7%
Contains more Vitamin B6 +52.8%
Contains more Folate +173.7%
Contains more Vitamin K +966.7%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +42.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
4
:
1
Millet
Millet
Contains more Protein +392.9%
Contains more Fats +603%
Contains more Carbs +179.8%
Contains more Other +607.3%
Contains more Water +990.2%
Bran
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
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 Protein +392.9%
Contains more Fats +603%
Contains more Carbs +179.8%
Contains more Other +607.3%
Contains more Water +990.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
2
:
1
Millet
Millet
Contains more Monounsaturated Fat +1191.3%
Contains more Polyunsaturated fat +444.5%
Contains less Saturated Fat -87%
Bran
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Millet
20% 21% 59%
Saturated Fat: 0.172 g
Monounsaturated Fat: 0.184 g
Polyunsaturated fat: 0.508 g
Contains more Monounsaturated Fat +1191.3%
Contains more Polyunsaturated fat +444.5%
Contains less Saturated Fat -87%

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
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bran Millet Opinion
Net carbs 50.82g 22.37g Bran
Protein 17.3g 3.51g Bran
Fats 7.03g 1g Bran
Carbs 66.22g 23.67g Bran
Calories 246kcal 119kcal Bran
Sugar 1.45g 0.13g Millet
Fiber 15.4g 1.3g Bran
Calcium 58mg 3mg Bran
Iron 5.41mg 0.63mg Bran
Magnesium 235mg 44mg Bran
Phosphorus 734mg 100mg Bran
Potassium 566mg 62mg Bran
Sodium 4mg 2mg Millet
Zinc 3.11mg 0.91mg Bran
Copper 0.403mg 0.161mg Bran
Manganese 5.63mg 0.272mg Bran
Selenium 45.2µg 0.9µg Bran
Vitamin A 0IU 3IU Millet
Vitamin E 1.01mg 0.02mg Bran
Vitamin B1 1.17mg 0.106mg Bran
Vitamin B2 0.22mg 0.082mg Bran
Vitamin B3 0.934mg 1.33mg Millet
Vitamin B5 1.494mg 0.171mg Bran
Vitamin B6 0.165mg 0.108mg Bran
Folate 52µg 19µg Bran
Vitamin K 3.2µg 0.3µg Bran
Tryptophan 0.335mg 0.038mg Bran
Threonine 0.502mg 0.113mg Bran
Isoleucine 0.668mg 0.148mg Bran
Leucine 1.374mg 0.446mg Bran
Lysine 0.76mg 0.067mg Bran
Methionine 0.335mg 0.07mg Bran
Phenylalanine 0.908mg 0.185mg Bran
Valine 0.964mg 0.184mg Bran
Histidine 0.41mg 0.075mg Bran
Saturated Fat 1.328g 0.172g Millet
Monounsaturated Fat 2.376g 0.184g Bran
Polyunsaturated fat 2.766g 0.508g 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

People also compare

Bran
Bran vs Oat
Oat
Bran
Bran vs Rice
Rice
Bran
Bran vs Wheat
Wheat
Millet
Millet vs Brown rice
Brown rice
Millet
Millet vs Oat
Oat
Millet
Millet vs Rice
Rice

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
46%
Bran
10%
Millet
Minerals Daily Need Coverage Score
195%
Bran
22%
Millet

Comparison summary

Which food is lower in Sugar?
Millet
Millet is lower in Sugar (difference - 1.32g)
Which food contains less Sodium?
Millet
Millet contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Millet
Millet is lower in Saturated Fat (difference - 1.156g)
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 is richer in vitamins?
Bran
Bran is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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/168872/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.