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  6. Oats vs. Millet flour

Oats vs. Millet flour — In-Depth Nutrition Comparison

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A recap on differences between oats and millet flour

  • Oats are higher in manganese, phosphorus, vitamin B1, fiber, magnesium, zinc, copper, and iron, yet millet flour is higher in vitamin B3 and vitamin B6.
  • Oats cover your daily manganese needs 170% more than millet flour.
  • Oats contain 3 times more fiber than millet flour. While oats contain 10.6g of fiber, millet flour contains only 3.5g.
  • The glycemic index of oats is lower.

Food varieties used in this article are Oats and Millet flour.

Infographic

Oats vs Millet flour infographic
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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.
Oats
Oats
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 85% 4.2% 20% 148% 178% 72% 122% 0.52% 131% 178%
Contains more MagnesiumMagnesium +48.7%
Contains more CalciumCalcium +285.7%
Contains more PotassiumPotassium +91.5%
Contains more IronIron +19.8%
Contains more CopperCopper +17%
Contains more ZincZinc +51%
Contains more PhosphorusPhosphorus +83.5%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +390.6%

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.
Oats
Oats
3
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% 191% 32% 18% 81% 27% 0% 0% 42% 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% 2.2% 0% 103% 17% 113% 76% 86% 0% 2% 32% 0%
Contains more Vitamin B1Vitamin B1 +84.7%
Contains more Vitamin B2Vitamin B2 +90.4%
Contains more FolateFolate +33.3%
Contains more Vitamin B3Vitamin B3 +526.4%
Contains more Vitamin B6Vitamin B6 +212.6%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~1.267mg
~equal in Vitamin B12 ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Oats Millet flour DV% diff.
Manganese 4.916mg 1.002mg 170%
Selenium 32.7µg 59%
Phosphorus 523mg 285mg 34%
Vitamin B3 0.961mg 6.02mg 32%
Vitamin B1 0.763mg 0.413mg 29%
Starch 69.88g 29%
Fiber 10.6g 3.5g 28%
Vitamin B6 0.119mg 0.372mg 19%
Magnesium 177mg 119mg 14%
Protein 16.89g 10.75g 12%
Zinc 3.97mg 2.63mg 12%
Copper 0.626mg 0.535mg 10%
Iron 4.72mg 3.94mg 10%
Potassium 429mg 224mg 6%
Vitamin B2 0.139mg 0.073mg 5%
Folate 56µg 42µg 4%
Calcium 54mg 14mg 4%
Fats 6.9g 4.25g 4%
Monounsaturated fat 2.178g 0.924g 3%
Saturated fat 1.217g 0.536g 3%
Carbs 66.27g 75.12g 3%
Vitamin B5 1.349mg 1.267mg 2%
Vitamin E 0.11mg 1%
Polyunsaturated fat 2.535g 2.618g 1%
Vitamin K 0.8µg 1%
Calories 389kcal 382kcal 0%
Net carbs 55.67g 71.62g N/A
Sugar 1.66g N/A
Sodium 2mg 4mg 0%
Trans fat 0.002g N/A
Tryptophan 0.234mg 0.17mg 0%
Threonine 0.575mg 0.354mg 0%
Isoleucine 0.694mg 0.473mg 0%
Leucine 1.284mg 1.537mg 0%
Lysine 0.701mg 0.144mg 0%
Methionine 0.312mg 0.319mg 0%
Phenylalanine 0.895mg 0.675mg 0%
Valine 0.937mg 0.584mg 0%
Histidine 0.405mg 0.257mg 0%
Omega-3 - ALA 0.044g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 2.549g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oats
Oats
3
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
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 ProteinProtein +57.1%
Contains more FatsFats +62.4%
Contains more OtherOther +42.1%
Contains more CarbsCarbs +13.4%
~equal in Water ~8.67g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oats
Oats
1
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
13% 23% 64%
Saturated fat: Sat. Fat 0.536 g
Monounsaturated fat: Mono. Fat 0.924 g
Polyunsaturated fat: Poly. Fat 2.618 g
Contains more Mono. FatMonounsaturated fat +135.7%
Contains less Sat. FatSaturated fat -56%
~equal in Polyunsaturated fat ~2.618g

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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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.