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Porridge vs Millet - In-Depth Nutrition Comparison

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The main differences between Porridge and Millet

  • Porridge contains less Copper, Manganese, Phosphorus, Fiber, Vitamin B1, Vitamin B6, Vitamin B3, Magnesium, Vitamin B2, and Folate than Millet.
  • Daily need coverage for Copper from Millet is 79% higher.

Food types used in this article are Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Millet, raw.

Infographic

Porridge 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
Contains more Calcium +987.5%
Contains more Iron +24.3%
Contains more Magnesium +2180%
Contains more Phosphorus +1800%
Contains more Potassium +1118.8%
Contains less Sodium -16.7%
Contains more Zinc +1192.3%
Contains more Copper +1775%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 27% 141% 4% 7% 2% 1% 4% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 113% 82% 123% 18% 1% 46% 250%
Contains more Calcium +987.5%
Contains more Iron +24.3%
Contains more Magnesium +2180%
Contains more Phosphorus +1800%
Contains more Potassium +1118.8%
Contains less Sodium -16.7%
Contains more Zinc +1192.3%
Contains more Copper +1775%

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
:
8
Millet
Contains more Vitamin E +150%
Contains more Vitamin B1 +665.5%
Contains more Vitamin B2 +1060%
Contains more Vitamin B3 +807.7%
Contains more Vitamin B5 +1094.4%
Contains more Vitamin B6 +2853.8%
Contains more Folate +608.3%
Contains more Vitamin K +800%
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% 14% 6% 10% 5% 3% 9% 0% 1%
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 E +150%
Contains more Vitamin B1 +665.5%
Contains more Vitamin B2 +1060%
Contains more Vitamin B3 +807.7%
Contains more Vitamin B5 +1094.4%
Contains more Vitamin B6 +2853.8%
Contains more Folate +608.3%
Contains more Vitamin K +800%

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

All nutrients comparison - raw data values

Nutrient Porridge Millet Opinion
Net carbs 10.02g 64.35g Millet
Protein 1.44g 11.02g Millet
Fats 0.21g 4.22g Millet
Carbs 10.52g 72.85g Millet
Calories 50kcal 378kcal Millet
Starch g g
Fructose g g
Sugar 0.03g g Millet
Fiber 0.5g 8.5g Millet
Calcium 87mg 8mg Porridge
Iron 3.74mg 3.01mg Porridge
Magnesium 5mg 114mg Millet
Phosphorus 15mg 285mg Millet
Potassium 16mg 195mg Millet
Sodium 6mg 5mg Millet
Zinc 0.13mg 1.68mg Millet
Copper 0.04mg 0.75mg Millet
Vitamin A 0IU 0IU
Vitamin E 0.02mg 0.05mg Millet
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.055mg 0.421mg Millet
Vitamin B2 0.025mg 0.29mg Millet
Vitamin B3 0.52mg 4.72mg Millet
Vitamin B5 0.071mg 0.848mg Millet
Vitamin B6 0.013mg 0.384mg Millet
Folate 12µg 85µg Millet
Vitamin B12 0µg 0µg
Vitamin K 0.1µg 0.9µg Millet
Tryptophan 0.02mg 0.119mg Millet
Threonine 0.045mg 0.353mg Millet
Isoleucine 0.063mg 0.465mg Millet
Leucine 0.11mg 1.4mg Millet
Lysine 0.037mg 0.212mg Millet
Methionine 0.027mg 0.221mg Millet
Phenylalanine 0.078mg 0.58mg Millet
Valine 0.07mg 0.578mg Millet
Histidine 0.033mg 0.236mg Millet
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.033g 0.723g Porridge
Monounsaturated Fat 0.028g 0.773g Millet
Polyunsaturated fat 0.114g 2.134g Millet

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Porridge 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
4
Porridge
39
Millet
Mineral Summary Score
24
Porridge
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
9%
Porridge
66%
Millet
Carbohydrates
11%
Porridge
73%
Millet
Fats
1%
Porridge
19%
Millet

Comparison summary

Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.69g)
Which food is lower in glycemic index?
Porridge
Porridge is lower in glycemic index (difference - 5)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $0.6)
Which food is lower in Sugar?
Millet
Millet is lower in Sugar (difference - 0.03g)
Which food contains less Sodium?
Millet
Millet contains less Sodium (difference - 1mg)
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 is richer in minerals?
?
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

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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.