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  6. Millet vs. Groat

Millet vs. Groat — In-Depth Nutrition Comparison

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Significant differences between millet and groat

  • The amount of copper, manganese, magnesium, vitamin B3, phosphorus, fiber, vitamin B2, vitamin B5, iron, and zinc in groat is higher than in millet.
  • Groat covers your daily copper needs 104% more than millet.
  • Millet has a higher glycemic index. The glycemic index of millet is 71, while the glycemic index of groat is 54.

Specific food types used in this comparison are Millet, cooked and Buckwheat.

Infographic

Millet vs Groat 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.
Millet
Millet
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 0.9% 5.5% 24% 54% 25% 43% 0.26% 35% 4.9%
Groat
Groat
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 165% 5.4% 41% 83% 367% 65% 149% 0.13% 170% 45%
Contains more MagnesiumMagnesium +425%
Contains more CalciumCalcium +500%
Contains more PotassiumPotassium +641.9%
Contains more IronIron +249.2%
Contains more CopperCopper +583.2%
Contains more ZincZinc +163.7%
Contains more PhosphorusPhosphorus +247%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +377.9%
Contains more SeleniumSelenium +822.2%

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.
Millet
Millet
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.4% 27% 19% 25% 10% 25% 0% 0.75% 14%
Groat
Groat
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 25% 98% 132% 74% 48% 0% 0% 23%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B2Vitamin B2 +418.3%
Contains more Vitamin B3Vitamin B3 +427.8%
Contains more Vitamin B5Vitamin B5 +621.1%
Contains more Vitamin B6Vitamin B6 +94.4%
Contains more FolateFolate +57.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B1 ~0.101mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Millet Groat DV% diff.
Copper 0.161mg 1.1mg 104%
Magnesium 44mg 231mg 45%
Manganese 0.272mg 1.3mg 45%
Vitamin B3 1.33mg 7.02mg 36%
Fiber 1.3g 10g 35%
Phosphorus 100mg 347mg 35%
Vitamin B2 0.082mg 0.425mg 26%
Vitamin B5 0.171mg 1.233mg 21%
Iron 0.63mg 2.2mg 20%
Protein 3.51g 13.25g 19%
Carbs 23.67g 71.5g 16%
Zinc 0.91mg 2.4mg 14%
Selenium 0.9µg 8.3µg 13%
Potassium 62mg 460mg 12%
Calories 119kcal 343kcal 11%
Vitamin B6 0.108mg 0.21mg 8%
Fats 1g 3.4g 4%
Polyunsaturated fat 0.508g 1.039g 4%
Folate 19µg 30µg 3%
Saturated fat 0.172g 0.741g 3%
Calcium 3mg 18mg 2%
Choline 11.2mg 2%
Monounsaturated fat 0.184g 1.04g 2%
Protein per 100 calories 2.9g 3.9g N/A
Calories per 10 g protein 339kcal 259kcal N/A
Weight per 100 calories 84g 29g N/A
Unsaturated / Saturated Fat ratio 4 2.8 N/A
Net carbs 22.37g 61.5g N/A
Sugar 0.13g N/A
Sodium 2mg 1mg 0%
Vitamin E 0.02mg 0%
Vitamin B1 0.106mg 0.101mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.038mg 0.192mg 0%
Threonine 0.113mg 0.506mg 0%
Isoleucine 0.148mg 0.498mg 0%
Leucine 0.446mg 0.832mg 0%
Lysine 0.067mg 0.672mg 0%
Methionine 0.07mg 0.172mg 0%
Phenylalanine 0.185mg 0.52mg 0%
Valine 0.184mg 0.678mg 0%
Histidine 0.075mg 0.309mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Millet
Millet
1
4% 24% 71%
Protein: 3.51 g
Fats: 1 g
Carbs: 23.67 g
Water: 71.41 g
Other: 0.41 g
Groat
Groat
4
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 g
Contains more WaterWater +632.4%
Contains more ProteinProtein +277.5%
Contains more FatsFats +240%
Contains more CarbsCarbs +202.1%
Contains more OtherOther +412.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Millet
Millet
1
20% 21% 59%
Saturated fat: Sat. Fat 0.172 g
Monounsaturated fat: Mono. Fat 0.184 g
Polyunsaturated fat: Poly. Fat 0.508 g
Groat
Groat
2
26% 37% 37%
Saturated fat: Sat. Fat 0.741 g
Monounsaturated fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 g
Contains less Sat. FatSaturated fat -76.8%
Contains more Mono. FatMonounsaturated fat +465.2%
Contains more Poly. FatPolyunsaturated fat +104.5%

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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. Millet - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168871/nutrients
  2. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.