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Bran vs. Millet raw — In-Depth Nutrition Comparison

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A recap on the differences between bran and millet raw

  • Bran has less copper, manganese, vitamin B3, vitamin B6, iron, phosphorus, fiber, vitamin B1, folate, and vitamin B2.
  • Millet raw covers your daily copper needs 76% more than bran.
  • The glycemic index of millet raw is higher.

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

Infographic

Bran vs Millet raw 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
3
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 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
Contains more CalciumCalcium +25%
Contains less SodiumSodium -80%
Contains more SeleniumSelenium +185.2%
Contains more MagnesiumMagnesium +185%
Contains more PotassiumPotassium +112%
Contains more IronIron +242%
Contains more CopperCopper +1036.4%
Contains more ZincZinc +217%
Contains more PhosphorusPhosphorus +139.5%
Contains more ManganeseManganese +69.3%

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% 1% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 0%
Contains more Vitamin B1Vitamin B1 +163.1%
Contains more Vitamin B2Vitamin B2 +752.9%
Contains more Vitamin B3Vitamin B3 +3177.8%
Contains more Vitamin B5Vitamin B5 +290.8%
Contains more Vitamin B6Vitamin B6 +1436%
Contains more FolateFolate +1316.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Bran Millet raw DV% diff.
Copper 0.066mg 0.75mg 76%
Vitamin B3 0.144mg 4.72mg 29%
Manganese 0.964mg 1.632mg 29%
Vitamin B6 0.025mg 0.384mg 28%
Iron 0.88mg 3.01mg 27%
Phosphorus 119mg 285mg 24%
Fiber 2.6g 8.5g 24%
Vitamin B1 0.16mg 0.421mg 22%
Vitamin B2 0.034mg 0.29mg 20%
Folate 6µg 85µg 20%
Carbs 11.44g 72.85g 20%
Magnesium 40mg 114mg 18%
Calories 40kcal 378kcal 17%
Protein 3.21g 11.02g 16%
Vitamin B5 0.217mg 0.848mg 13%
Polyunsaturated fat 0.339g 2.134g 12%
Zinc 0.53mg 1.68mg 10%
Selenium 7.7µg 2.7µg 9%
Fats 0.86g 4.22g 5%
Saturated fat 0.163g 0.723g 3%
Potassium 92mg 195mg 3%
Monounsaturated fat 0.291g 0.773g 1%
Vitamin K 0.9µg 1%
Net carbs 8.84g 64.35g N/A
Calcium 10mg 8mg 0%
Sodium 1mg 5mg 0%
Vitamin E 0.05mg 0%
Tryptophan 0.057mg 0.119mg 0%
Threonine 0.086mg 0.353mg 0%
Isoleucine 0.114mg 0.465mg 0%
Leucine 0.235mg 1.4mg 0%
Lysine 0.13mg 0.212mg 0%
Methionine 0.057mg 0.221mg 0%
Phenylalanine 0.155mg 0.58mg 0%
Valine 0.165mg 0.578mg 0%
Histidine 0.07mg 0.236mg 0%

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% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 g
Contains more WaterWater +868.9%
Contains more ProteinProtein +243.3%
Contains more FatsFats +390.7%
Contains more CarbsCarbs +536.8%
Contains more OtherOther +561.2%

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
20% 21% 59%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.773 g
Polyunsaturated fat: Poly. Fat 2.134 g
Contains less Sat. FatSaturated fat -77.5%
Contains more Mono. FatMonounsaturated fat +165.6%
Contains more Poly. FatPolyunsaturated fat +529.5%

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 raw - 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.