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  6. Millet vs. Oatmeal

Millet vs. Oatmeal — In-Depth Nutrition Comparison

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A recap on the differences between millet and oatmeal

  • Millet has more copper; however, oatmeal is higher in iron, vitamin B6, vitamin B1, manganese, vitamin B3, vitamin B2, vitamin A, calcium, and selenium.
  • Oatmeal covers your daily iron needs 67% more than millet.
  • Oatmeal contains 2 times less copper than millet. Millet contains 0.161mg of copper, while oatmeal contains 0.066mg.

Food varieties used in this article are Millet, cooked and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).

Infographic

Millet vs Oatmeal infographic
Infographic link

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
5
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Contains more MagnesiumMagnesium +69.2%
Contains more CopperCopper +143.9%
Contains more ZincZinc +46.8%
Contains more PhosphorusPhosphorus +29.9%
Contains less SodiumSodium -95.9%
Contains more CalciumCalcium +2566.7%
Contains more IronIron +846%
Contains more ManganeseManganese +105.1%
Contains more SeleniumSelenium +455.6%
~equal in Potassium ~61mg

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
0
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%
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% 43% 1.4% 65% 50% 57% 19% 67% 0% 1% 33%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +250%
Contains more Vitamin B1Vitamin B1 +145.3%
Contains more Vitamin B2Vitamin B2 +162.2%
Contains more Vitamin B3Vitamin B3 +127.4%
Contains more Vitamin B5Vitamin B5 +85.4%
Contains more Vitamin B6Vitamin B6 +168.5%
Contains more Vitamin KVitamin K +33.3%
Contains more FolateFolate +131.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Millet Oatmeal DV% diff.
Iron 0.63mg 5.96mg 67%
Vitamin A 0µg 130µg 14%
Vitamin B6 0.108mg 0.29mg 14%
Vitamin B1 0.106mg 0.26mg 13%
Manganese 0.272mg 0.558mg 12%
Copper 0.161mg 0.066mg 11%
Vitamin B3 1.33mg 3.025mg 11%
Vitamin B2 0.082mg 0.215mg 10%
Calcium 3mg 80mg 8%
Selenium 0.9µg 5µg 7%
Folate 19µg 44µg 6%
Carbs 23.67g 11.67g 4%
Magnesium 44mg 26mg 4%
Starch 10.37g 4%
Calories 119kcal 68kcal 3%
Zinc 0.91mg 0.62mg 3%
Phosphorus 100mg 77mg 3%
Vitamin B5 0.171mg 0.317mg 3%
Protein 3.51g 2.37g 2%
Fiber 1.3g 1.7g 2%
Sodium 2mg 49mg 2%
Fats 1g 1.36g 1%
Choline 11.2mg 4.7mg 1%
Monounsaturated fat 0.184g 0.391g 1%
Polyunsaturated fat 0.508g 0.426g 1%
Protein per 100 calories 2.9g 3.5g N/A
Calories per 10 g protein 339kcal 287kcal N/A
Weight per 100 calories 84g 147g N/A
Net carbs 22.37g 9.97g N/A
Potassium 62mg 61mg 0%
Sugar 0.13g 0.46g N/A
Vitamin E 0.02mg 0.07mg 0%
Vitamin K 0.3µg 0.4µg 0%
Trans fat 0.003g N/A
Saturated fat 0.172g 0.226g 0%
Tryptophan 0.038mg 0.04mg 0%
Threonine 0.113mg 0.083mg 0%
Isoleucine 0.148mg 0.105mg 0%
Leucine 0.446mg 0.2mg 0%
Lysine 0.067mg 0.135mg 0%
Methionine 0.07mg 0.04mg 0%
Phenylalanine 0.185mg 0.13mg 0%
Valine 0.184mg 0.151mg 0%
Histidine 0.075mg 0.057mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Millet
Millet
2
4% 24% 71%
Protein: 3.51 g
Fats: 1 g
Carbs: 23.67 g
Water: 71.41 g
Other: 0.41 g
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more ProteinProtein +48.1%
Contains more CarbsCarbs +102.8%
Contains more FatsFats +36%
Contains more WaterWater +17.7%
Contains more OtherOther +39%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Millet
Millet
2
20% 21% 59%
Saturated fat: Sat. Fat 0.172 g
Monounsaturated fat: Mono. Fat 0.184 g
Polyunsaturated fat: Poly. Fat 0.508 g
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
Contains less Sat. FatSaturated fat -23.9%
Contains more Poly. FatPolyunsaturated fat +19.2%
Contains more Mono. FatMonounsaturated fat +112.5%

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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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.