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  6. Oatmeal vs. Millet

Oatmeal vs. Millet — In-Depth Nutrition Comparison

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A recap on the differences between oatmeal and millet

  • Oatmeal has more iron, vitamin B6, vitamin B1, manganese, vitamin B3, vitamin B2, vitamin A, calcium, and selenium; however, millet is higher in copper.
  • Oatmeal covers your daily iron needs 67% more than millet.
  • Millet contains 144 times less vitamin A than oatmeal. Oatmeal contains 433 IU of vitamin A, while millet contains 3 IU.

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

Infographic

Oatmeal vs Millet 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.
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%
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%
Contains more CalciumCalcium +2566.7%
Contains more IronIron +846%
Contains more ManganeseManganese +105.1%
Contains more SeleniumSelenium +455.6%
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%
~equal in Potassium ~62mg

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
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
Contains more FatsFats +36%
Contains more WaterWater +17.7%
Contains more OtherOther +39%
Contains more ProteinProtein +48.1%
Contains more CarbsCarbs +102.8%

Fat Type Comparison

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

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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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/nutrients
  2. Millet - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168871/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.