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  6. Porridge vs. Millet

Porridge vs. Millet — In-Depth Nutrition Comparison

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A recap on the differences between porridge and millet

  • Porridge has more iron and calcium; however, millet is higher in copper, phosphorus, manganese, magnesium, vitamin B6, zinc, and vitamin B3.
  • Porridge covers your daily iron needs 39% more than millet.
  • Millet contains 29 times less calcium than porridge. Porridge contains 87mg of calcium, while millet contains 3mg.

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

Infographic

Porridge 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 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
Millet
Millet
7
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 +2800%
Contains more IronIron +493.7%
Contains more SeleniumSelenium +211.1%
Contains more MagnesiumMagnesium +780%
Contains more PotassiumPotassium +287.5%
Contains more CopperCopper +302.5%
Contains more ZincZinc +600%
Contains more PhosphorusPhosphorus +566.7%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +∞%

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% 0% 0.4% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9%
Millet
Millet
7
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 B1Vitamin B1 +92.7%
Contains more Vitamin B2Vitamin B2 +228%
Contains more Vitamin B3Vitamin B3 +155.8%
Contains more Vitamin B5Vitamin B5 +140.8%
Contains more Vitamin B6Vitamin B6 +730.8%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +58.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.02mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Porridge Millet DV% diff.
Iron 3.74mg 0.63mg 39%
Copper 0.04mg 0.161mg 13%
Phosphorus 15mg 100mg 12%
Manganese 0mg 0.272mg 12%
Magnesium 5mg 44mg 9%
Calcium 87mg 3mg 8%
Zinc 0.13mg 0.91mg 7%
Vitamin B6 0.013mg 0.108mg 7%
Vitamin B3 0.52mg 1.33mg 5%
Protein 1.44g 3.51g 4%
Carbs 10.52g 23.67g 4%
Vitamin B1 0.055mg 0.106mg 4%
Vitamin B2 0.025mg 0.082mg 4%
Calories 50kcal 119kcal 3%
Fiber 0.5g 1.3g 3%
Selenium 2.8µg 0.9µg 3%
Polyunsaturated fat 0.114g 0.508g 3%
Vitamin B5 0.071mg 0.171mg 2%
Folate 12µg 19µg 2%
Choline 11.2mg 2%
Fats 0.21g 1g 1%
Potassium 16mg 62mg 1%
Saturated fat 0.033g 0.172g 1%
Protein per 100 calories 2.9g 2.9g N/A
Calories per 10 g protein 347kcal 339kcal N/A
Weight per 100 calories 200g 84g N/A
Net carbs 10.02g 22.37g N/A
Sugar 0.03g 0.13g N/A
Sodium 6mg 2mg 0%
Vitamin E 0.02mg 0.02mg 0%
Vitamin K 0.1µg 0.3µg 0%
Monounsaturated fat 0.028g 0.184g 0%
Tryptophan 0.02mg 0.038mg 0%
Threonine 0.045mg 0.113mg 0%
Isoleucine 0.063mg 0.148mg 0%
Leucine 0.11mg 0.446mg 0%
Lysine 0.037mg 0.067mg 0%
Methionine 0.027mg 0.07mg 0%
Phenylalanine 0.078mg 0.185mg 0%
Valine 0.07mg 0.184mg 0%
Histidine 0.033mg 0.075mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Millet
Millet
4
4% 24% 71%
Protein: 3.51 g
Fats: 1 g
Carbs: 23.67 g
Water: 71.41 g
Other: 0.41 g
Contains more WaterWater +22.7%
Contains more ProteinProtein +143.8%
Contains more FatsFats +376.2%
Contains more CarbsCarbs +125%
Contains more OtherOther +86.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 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 less Sat. FatSaturated fat -80.8%
Contains more Mono. FatMonounsaturated fat +557.1%
Contains more Poly. FatPolyunsaturated fat +345.6%

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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. 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/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.