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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.

Infographic

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 Calcium +575%
Contains more Iron +56.8%
Contains more Magnesium +55.3%
Contains more Phosphorus +83.5%
Contains more Potassium +120%
Contains less Sodium -60%
Contains more Zinc +136.3%
Contains more Copper +19.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 177% 127% 225% 38% 1% 109% 209%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 113% 82% 123% 18% 1% 46% 250%
Contains more Calcium +575%
Contains more Iron +56.8%
Contains more Magnesium +55.3%
Contains more Phosphorus +83.5%
Contains more Potassium +120%
Contains less Sodium -60%
Contains more Zinc +136.3%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
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 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%

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 Sugar Equal
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Oat Millet Opinion
Net carbs 55.67g 64.35g Millet
Protein 16.89g 11.02g Oat
Fats 6.9g 4.22g Oat
Carbs 66.27g 72.85g Millet
Calories 389kcal 378kcal Oat
Starch g g
Fructose g g
Sugar g g
Fiber 10.6g 8.5g Oat
Calcium 54mg 8mg Oat
Iron 4.72mg 3.01mg Oat
Magnesium 177mg 114mg Oat
Phosphorus 523mg 285mg Oat
Potassium 429mg 195mg Oat
Sodium 2mg 5mg Oat
Zinc 3.97mg 1.68mg Oat
Copper 0.626mg 0.75mg Millet
Vitamin A 0IU 0IU
Vitamin E mg 0.05mg Millet
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.763mg 0.421mg Oat
Vitamin B2 0.139mg 0.29mg Millet
Vitamin B3 0.961mg 4.72mg Millet
Vitamin B5 1.349mg 0.848mg Oat
Vitamin B6 0.119mg 0.384mg Millet
Folate 56µg 85µg Millet
Vitamin B12 0µg 0µg
Vitamin K µg 0.9µg Millet
Tryptophan 0.234mg 0.119mg Oat
Threonine 0.575mg 0.353mg Oat
Isoleucine 0.694mg 0.465mg Oat
Leucine 1.284mg 1.4mg Millet
Lysine 0.701mg 0.212mg Oat
Methionine 0.312mg 0.221mg Oat
Phenylalanine 0.895mg 0.58mg Oat
Valine 0.937mg 0.578mg Oat
Histidine 0.405mg 0.236mg Oat
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 1.217g 0.723g Millet
Monounsaturated Fat 2.178g 0.773g Oat
Polyunsaturated fat 2.535g 2.134g Oat

Which food is preferable for your diet?

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

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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

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 Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.6)

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.