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Bran vs Millet raw - In-Depth Nutrition Comparison

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The main differences between Bran and Millet raw

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

Food types used in this article are Oat bran, raw 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bran
Bran
7
:
1
Millet raw
Millet raw
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%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 203% 168% 315% 50% 1% 85% 135%
Millet raw
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
Bran
4
:
4
Millet raw
Millet raw
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%
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 raw
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
2
:
3
Millet raw
Millet raw
Contains more Protein +57%
Contains more Fats +66.6%
Contains more Water +32.4%
Contains more Other +11.7%
Equal in Carbs - 72.85
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 raw
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 Protein +57%
Contains more Fats +66.6%
Contains more Water +32.4%
Contains more Other +11.7%
Equal in Carbs - 72.85

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
2
:
1
Millet raw
Millet raw
Contains more Monounsaturated Fat +207.4%
Contains more Polyunsaturated fat +29.6%
Contains less Saturated Fat -45.6%
Bran
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Millet raw
20% 21% 59%
Saturated Fat: 0.723 g
Monounsaturated Fat: 0.773 g
Polyunsaturated fat: 2.134 g
Contains more Monounsaturated Fat +207.4%
Contains more Polyunsaturated fat +29.6%
Contains less Saturated Fat -45.6%

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 raw
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 raw Opinion
Net carbs 50.82g 64.35g Millet raw
Protein 17.3g 11.02g Bran
Fats 7.03g 4.22g Bran
Carbs 66.22g 72.85g Millet raw
Calories 246kcal 378kcal Millet raw
Sugar 1.45g Millet raw
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 raw
Vitamin E 1.01mg 0.05mg Bran
Vitamin B1 1.17mg 0.421mg Bran
Vitamin B2 0.22mg 0.29mg Millet raw
Vitamin B3 0.934mg 4.72mg Millet raw
Vitamin B5 1.494mg 0.848mg Bran
Vitamin B6 0.165mg 0.384mg Millet raw
Folate 52µg 85µg Millet raw
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 raw
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
Saturated Fat 1.328g 0.723g Millet raw
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 raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
46%
Bran
39%
Millet raw
Minerals Daily Need Coverage Score
122%
Bran
79%
Millet raw

Comparison summary

Which food is lower in Sugar?
Millet raw
Millet raw is lower in Sugar (difference - 1.45g)
Which food is lower in Saturated Fat?
Millet raw
Millet raw 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 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.