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  6. Oatmeal vs. Millet raw

Oatmeal vs. Millet raw — In-Depth Nutrition Comparison

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The main differences between oatmeal and millet raw

  • Oatmeal has more iron; however, millet raw has more copper, manganese, phosphorus, fiber, magnesium, vitamin B1, vitamin B5, vitamin B3, and folate.
  • Daily need coverage for copper for millet raw is 76% higher.
  • Millet raw has 2 times less iron than oatmeal. Oatmeal has 5.96mg of iron, while millet raw has 3.01mg.

Food types used in this article are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Millet, raw.

Infographic

Oatmeal 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
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 +900%
Contains more IronIron +98%
Contains more SeleniumSelenium +85.2%
Contains more MagnesiumMagnesium +338.5%
Contains more PotassiumPotassium +219.7%
Contains more CopperCopper +1036.4%
Contains more ZincZinc +171%
Contains more PhosphorusPhosphorus +270.1%
Contains less SodiumSodium -89.8%
Contains more ManganeseManganese +192.5%

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.
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% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +40%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +61.9%
Contains more Vitamin B2Vitamin B2 +34.9%
Contains more Vitamin B3Vitamin B3 +56%
Contains more Vitamin B5Vitamin B5 +167.5%
Contains more Vitamin B6Vitamin B6 +32.4%
Contains more Vitamin KVitamin K +125%
Contains more FolateFolate +93.2%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Oatmeal Millet raw DV% diff.
Copper 0.066mg 0.75mg 76%
Manganese 0.558mg 1.632mg 47%
Iron 5.96mg 3.01mg 37%
Phosphorus 77mg 285mg 30%
Fiber 1.7g 8.5g 27%
Magnesium 26mg 114mg 21%
Carbs 11.67g 72.85g 20%
Protein 2.37g 11.02g 17%
Calories 68kcal 378kcal 16%
Vitamin A 130µg 0µg 14%
Vitamin B1 0.26mg 0.421mg 13%
Polyunsaturated fat 0.426g 2.134g 11%
Vitamin B5 0.317mg 0.848mg 11%
Vitamin B3 3.025mg 4.72mg 11%
Folate 44µg 85µg 10%
Zinc 0.62mg 1.68mg 10%
Vitamin B6 0.29mg 0.384mg 7%
Calcium 80mg 8mg 7%
Vitamin B2 0.215mg 0.29mg 6%
Selenium 5µg 2.7µg 4%
Fats 1.36g 4.22g 4%
Potassium 61mg 195mg 4%
Starch 10.37g 4%
Sodium 49mg 5mg 2%
Saturated fat 0.226g 0.723g 2%
Choline 4.7mg 1%
Monounsaturated fat 0.391g 0.773g 1%
Net carbs 9.97g 64.35g N/A
Sugar 0.46g N/A
Vitamin E 0.07mg 0.05mg 0%
Vitamin K 0.4µg 0.9µg 0%
Trans fat 0.003g N/A
Tryptophan 0.04mg 0.119mg 0%
Threonine 0.083mg 0.353mg 0%
Isoleucine 0.105mg 0.465mg 0%
Leucine 0.2mg 1.4mg 0%
Lysine 0.135mg 0.212mg 0%
Methionine 0.04mg 0.221mg 0%
Phenylalanine 0.13mg 0.58mg 0%
Valine 0.151mg 0.578mg 0%
Histidine 0.057mg 0.236mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 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 +869.2%
Contains more ProteinProtein +365%
Contains more FatsFats +210.3%
Contains more CarbsCarbs +524.3%
Contains more OtherOther +468.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 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 -68.7%
Contains more Mono. FatMonounsaturated fat +97.7%
Contains more Poly. FatPolyunsaturated fat +400.9%

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 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.