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Oat vs Millet - In-Depth Nutrition Comparison

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How are Oat and Millet different?

  • Oat is higher in Manganese, Phosphorus, Vitamin B1, Iron, Zinc, and Magnesium, however Millet is richer in Vitamin B3, Vitamin B6, Copper, and Vitamin B2.
  • Daily need coverage for Manganese from Oat is 143% higher.
  • Oat contains 2 times more Zinc than Millet. While Oat contains 3.97mg of Zinc, Millet contains only 1.68mg.

Oats and Millet, raw are the varieties used in this article.

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Oat vs Millet 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Oat
7
:
1
Millet
Contains more Iron +56.8%
Contains more Calcium +575%
Contains more Potassium +120%
Contains more Magnesium +55.3%
Contains more Zinc +136.3%
Contains more Phosphorus +83.5%
Contains less Sodium -60%
Contains more Copper +19.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 177% 17% 38% 127% 209% 109% 225% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 113% 3% 18% 82% 250% 46% 123% 1%
Contains more Iron +56.8%
Contains more Calcium +575%
Contains more Potassium +120%
Contains more Magnesium +55.3%
Contains more Zinc +136.3%
Contains more Phosphorus +83.5%
Contains less Sodium -60%
Contains more Copper +19.8%

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
Oat
2
:
6
Millet
Contains more Vitamin B1 +81.2%
Contains more Vitamin B5 +59.1%
Contains more Vitamin B2 +108.6%
Contains more Vitamin B3 +391.2%
Contains more Vitamin B6 +222.7%
Contains more Folate +51.8%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 191% 33% 19% 81% 28% 0% 0% 43%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 1% 0% 106% 67% 89% 51% 89% 0% 3% 64%
Contains more Vitamin B1 +81.2%
Contains more Vitamin B5 +59.1%
Contains more Vitamin B2 +108.6%
Contains more Vitamin B3 +391.2%
Contains more Vitamin B6 +222.7%
Contains more Folate +51.8%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
33
Oat
39
Millet
Mineral Summary Score
112
Oat
79
Millet

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
101%
Oat
66%
Millet
Carbohydrates
66%
Oat
73%
Millet
Fats
32%
Oat
19%
Millet

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.
Oat Millet
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Lower in price Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat Millet
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Oat
Oat is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food is lower in Saturated Fat?
Millet
Millet is lower in Saturated Fat (difference - 0.494g)
Which food is richer in vitamins?
Millet
Millet is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($0.6)

All nutrients comparison - raw data values

Nutrient Oat Millet Opinion
Calories 389 378 Oat
Protein 16.89 11.02 Oat
Fats 6.9 4.22 Oat
Vitamin C 0 0
Carbs 66.27 72.85 Millet
Cholesterol 0 0
Vitamin D 0 0
Iron 4.72 3.01 Oat
Calcium 54 8 Oat
Potassium 429 195 Oat
Magnesium 177 114 Oat
Sugar
Fiber 10.6 8.5 Oat
Copper 0.626 0.75 Millet
Zinc 3.97 1.68 Oat
Starch
Phosphorus 523 285 Oat
Sodium 2 5 Oat
Vitamin A 0 0
Vitamin E 0.05 Millet
Vitamin D 0 0
Vitamin B1 0.763 0.421 Oat
Vitamin B2 0.139 0.29 Millet
Vitamin B3 0.961 4.72 Millet
Vitamin B5 1.349 0.848 Oat
Vitamin B6 0.119 0.384 Millet
Vitamin B12 0 0
Vitamin K 0.9 Millet
Folate 56 85 Millet
Trans Fat
Saturated Fat 1.217 0.723 Millet
Monounsaturated Fat 2.178 0.773 Oat
Polyunsaturated fat 2.535 2.134 Oat
Tryptophan 0.234 0.119 Oat
Threonine 0.575 0.353 Oat
Isoleucine 0.694 0.465 Oat
Leucine 1.284 1.4 Millet
Lysine 0.701 0.212 Oat
Methionine 0.312 0.221 Oat
Phenylalanine 0.895 0.58 Oat
Valine 0.937 0.578 Oat
Histidine 0.405 0.236 Oat
Fructose

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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/nutrients
  2. Millet - 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.