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  6. Oatmeal vs. Millet flour

Oatmeal vs. Millet flour — In-Depth Nutrition Comparison

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Significant differences between Oatmeal and Millet flour

  • Oatmeal has more Iron, however, Millet flour is richer in Copper, Selenium, Phosphorus, Magnesium, Manganese, Vitamin B5, Vitamin B3, Zinc, and Vitamin B1.
  • Millet flour covers your daily Copper needs 52% more than Oatmeal.
  • Millet flour has 2 times less Iron than Oatmeal. Oatmeal has 5.96mg of Iron, while Millet flour has 3.94mg.

Specific food types used in this comparison are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Millet flour.

Infographic

Oatmeal vs Millet flour 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.
Oatmeal
Oatmeal
2
:
8
Millet flour
Millet flour
Contains more Calcium +471.4%
Contains more Iron +51.3%
Contains more Magnesium +357.7%
Contains more Phosphorus +270.1%
Contains more Potassium +267.2%
Contains less Sodium -91.8%
Contains more Zinc +324.2%
Contains more Copper +710.6%
Contains more Manganese +79.6%
Contains more Selenium +554%
Oatmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Millet flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 148% 85% 123% 20% 1% 72% 179% 131% 179%
Contains more Calcium +471.4%
Contains more Iron +51.3%
Contains more Magnesium +357.7%
Contains more Phosphorus +270.1%
Contains more Potassium +267.2%
Contains less Sodium -91.8%
Contains more Zinc +324.2%
Contains more Copper +710.6%
Contains more Manganese +79.6%
Contains more Selenium +554%

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.
Oatmeal
Oatmeal
5
:
6
Millet flour
Millet flour
Contains more Vitamin B2 +194.5%
Contains more Vitamin E +57.1%
Contains more Vitamin B1 +58.8%
Contains more Vitamin B3 +99%
Contains more Vitamin B5 +299.7%
Contains more Vitamin B6 +28.3%
Contains more Vitamin K +100%
Equal in Folate - 42
Oatmeal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
Millet flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 104% 17% 113% 77% 86% 32% 0% 2%
Contains more Vitamin B2 +194.5%
Contains more Vitamin E +57.1%
Contains more Vitamin B1 +58.8%
Contains more Vitamin B3 +99%
Contains more Vitamin B5 +299.7%
Contains more Vitamin B6 +28.3%
Contains more Vitamin K +100%
Equal in Folate - 42

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oatmeal
Oatmeal
1
:
4
Millet flour
Millet flour
Contains more Water +869.2%
Contains more Protein +353.6%
Contains more Fats +212.5%
Contains more Carbs +543.7%
Contains more Other +112.3%
Oatmeal
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Millet flour
11% 4% 75% 9%
Protein: 10.75 g
Fats: 4.25 g
Carbs: 75.12 g
Water: 8.67 g
Other: 1.21 g
Contains more Water +869.2%
Contains more Protein +353.6%
Contains more Fats +212.5%
Contains more Carbs +543.7%
Contains more Other +112.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oatmeal
Oatmeal
1
:
2
Millet flour
Millet flour
Contains less Saturated Fat -57.8%
Contains more Monounsaturated Fat +136.3%
Contains more Polyunsaturated fat +514.6%
Oatmeal
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
Millet flour
13% 23% 64%
Saturated Fat: 0.536 g
Monounsaturated Fat: 0.924 g
Polyunsaturated fat: 2.618 g
Contains less Saturated Fat -57.8%
Contains more Monounsaturated Fat +136.3%
Contains more Polyunsaturated fat +514.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Oatmeal
Oatmeal
1
:
4
Millet flour
Millet flour
Contains more Galactose +∞%
Contains more Starch +573.9%
Contains more Glucose +∞%
Contains more Maltose +∞%
Equal in Sucrose - 0.3
Oatmeal
96% 3%
Starch: 10.37 g
Sucrose: 0.29 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.16 g
Millet flour
98% 2%
Starch: 69.88 g
Sucrose: 0.3 g
Glucose: 1.26 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0.11 g
Galactose: 0 g
Contains more Galactose +∞%
Contains more Starch +573.9%
Contains more Glucose +∞%
Contains more Maltose +∞%
Equal in Sucrose - 0.3

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oatmeal Millet flour
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Oatmeal Millet flour Opinion
Net carbs 9.97g 71.62g Millet flour
Protein 2.37g 10.75g Millet flour
Fats 1.36g 4.25g Millet flour
Carbs 11.67g 75.12g Millet flour
Calories 68kcal 382kcal Millet flour
Starch 10.37g 69.88g Millet flour
Sugar 0.46g 1.66g Oatmeal
Fiber 1.7g 3.5g Millet flour
Calcium 80mg 14mg Oatmeal
Iron 5.96mg 3.94mg Oatmeal
Magnesium 26mg 119mg Millet flour
Phosphorus 77mg 285mg Millet flour
Potassium 61mg 224mg Millet flour
Sodium 49mg 4mg Millet flour
Zinc 0.62mg 2.63mg Millet flour
Copper 0.066mg 0.535mg Millet flour
Manganese 0.558mg 1.002mg Millet flour
Selenium 5µg 32.7µg Millet flour
Vitamin A 433IU Oatmeal
Vitamin A RAE 130µg Oatmeal
Vitamin E 0.07mg 0.11mg Millet flour
Vitamin B1 0.26mg 0.413mg Millet flour
Vitamin B2 0.215mg 0.073mg Oatmeal
Vitamin B3 3.025mg 6.02mg Millet flour
Vitamin B5 0.317mg 1.267mg Millet flour
Vitamin B6 0.29mg 0.372mg Millet flour
Folate 44µg 42µg Oatmeal
Vitamin K 0.4µg 0.8µg Millet flour
Tryptophan 0.04mg 0.17mg Millet flour
Threonine 0.083mg 0.354mg Millet flour
Isoleucine 0.105mg 0.473mg Millet flour
Leucine 0.2mg 1.537mg Millet flour
Lysine 0.135mg 0.144mg Millet flour
Methionine 0.04mg 0.319mg Millet flour
Phenylalanine 0.13mg 0.675mg Millet flour
Valine 0.151mg 0.584mg Millet flour
Histidine 0.057mg 0.257mg Millet flour
Trans Fat 0.003g 0.002g Millet flour
Saturated Fat 0.226g 0.536g Oatmeal
Monounsaturated Fat 0.391g 0.924g Millet flour
Polyunsaturated fat 0.426g 2.618g Millet flour
Omega-6 - Eicosadienoic acid 0.002g Millet flour
Omega-6 - Linoleic acid 2.549g Millet flour
Omega-3 - ALA 0.044g Millet flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal Millet flour
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
27%
Oatmeal
36%
Millet flour
Minerals Daily Need Coverage Score
45%
Oatmeal
94%
Millet flour

Comparison summary

Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 1.2g)
Which food is lower in Saturated Fat?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 0.31g)
Which food contains less Sodium?
Millet flour
Millet flour contains less Sodium (difference - 45mg)
Which food is lower in Cholesterol?
Millet flour
Millet flour is lower in Cholesterol (difference - 0mg)
Which food is lower in glycemic index?
Millet flour
Millet flour is lower in glycemic index (difference - 9)
Which food is richer in minerals?
Millet flour
Millet flour is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
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

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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/nutrients
  2. Millet flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172023/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.