• Home
  • Guides
  • Millet vs Oat bran: Difference & Similarities

Millet vs Oat bran: Difference & Similarities

This article explains the key similarities and differences between millet and oat bran, foods from the grains food group. Read on to learn more about the millet vs oat bran comparison.
Dennis Gillett, Health & Fitness Writer

Written by Dennis Gillett, Health & Fitness Writer. Updated on January 25, 2023.

Millet and oat bran belong to the grains food group, one of the staple food groups for people on a plant-based diet.

Grains and grain products are an affordable source of carbohydrates, as well as essential vitamins and minerals, including B vitamins (such as thiamin, riboflavin, and niacin), iron, and zinc, minerals that are usually harder to get on a plant-based diet.

They also provide a small amount of protein and healthy fats.

However, it is important to note that whole grains are generally a better source of these nutrients than refined grains.

This article will thoroughly compare millet and oat bran and help you learn more about their similarities and differences.


Millet (Panicum miliaceum) is an ancient grain that is grown in many parts of the world, including Africa, Asia, and Europe.

It is a good source of carbohydrates, dietary fibers, and small amounts of vitamins and minerals like magnesium, phosphorus, and B vitamins. It is also gluten-free and easy to digest, making it a great option for people with gluten sensitivities or celiac disease.

Millet has a mild and nutty flavor and can be used in a variety of ways. It can be cooked and eaten as a side dish, added to soups and stews, or ground into flour and used in baking. It can also be used as a replacement for other grains in recipes. It is often used in traditional African and Asian dishes and an important food source for people in these regions.

Millet is an excellent source of Vitamin B1 (Thiamine), and Vitamin B3 (Niacin).

It also contains a good amount of Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

Oat bran

Oat bran, a by-product of oat milling, is derived from the outer layer of the oat grain (Avena sativa).

It is a good source of dietary fibers, especially beta-glucan, vitamins, minerals, and antioxidant compounds that help to lower cholesterol, aid in digestion, and improve heart health.

Oat bran also contains a significant amount of minerals like iron, zinc, magnesium, and manganese, as well as B-vitamins like niacin, thiamin, and vitamins E and K.

It is often used as an ingredient in breakfast cereals, granolas, breads, and other baked goods, and also can be used as a thickener for soups, stews, and sauces.

Oat bran is an excellent source of Vitamin B1 (Thiamine), and Vitamin B5 (Pantothenic acid).

It also contains a good amount of Vitamin B2 (Riboflavin), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin B3 (Niacin), and Vitamin E.

Millet vs Oat bran Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing millet vs oat bran.

This comparison will start by comparing the caloric value of millet and oat bran and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

MilletOat bran
Energy378 kcal246 kcal
Carbs72.8 g66.2 g
Sugar0 g1.45 g
Fiber8.5 g15.4 g
Protein11 g17.3 g
Fat4.22 g7.03 g
Saturated Fat0.723 g1.33 g

Millet vs Oat bran Calories

Most calories in grains come from carbs.

Comparing oat bran vs millet for weight loss, oat bran is slightly lower in calories, with 246 calories per 100 grams, compared to 378 calories per 100 grams of millet.

However, both millet and oat bran can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Millet vs Oat bran Protein

Grains and most grain products, including millet and oat bran, are important sources of plant-based protein.

However, it should be noted that most grains, with the exception of quinoa and buckwheat, for example, are low in lysine and methionine.

That said, you can combine grains with legumes to get a complete protein.

Oat bran offers around 36% more protein than millet.

Oat bran has 17.3 grams of protein per 100 grams, while millet has 11 grams of protein per 100 grams.

Millet vs Oat bran Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in millet and oat bran.

The total amount of carbohydrates is around 9% higher in millet than in oat bran. It has 72.8 grams per 100 grams, compared to 66.2 grams in oat bran.

There’s less sugar in millet than in oat bran, 100% precisely.

That said, 100 grams of millet contains 0 grams of sugar, while the same amount of oat bran contains 1.5 grams.

Lastly, let’s take a look at the dietary fiber in millet and oat bran.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 15.4 grams of fiber per 100 grams, oat bran is a better source of fiber than millet which offers 8.5 grams per 100 gram portion.

Millet vs Oat bran Fats

Like most other grains, millet and oat bran are low in fat.

Fats in millet and oat bran are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in millet and oat bran:

  • Millet: 4.2 grams per 100 grams
  • Oat bran: 7 per 100 grams

Speaking of saturated fats, millet is 46% lower in saturated fats.

Millet and oat bran contain 0.7 grams and 1.3 grams of saturated fat per 100 grams, respectively.

Millet vs Oat bran Vitamins Content

This section will discuss the vitamin content of millet and oat bran.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Millet has a higher amount of vitamin B1 (Thiamine), vitamin B5 (Pantothenic acid), vitamin E, and vitamin K.

However, oat bran has a higher amount of vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B6 (Pyroxidine), and vitamin B9 (Folate).

Millet and oat bran contain the same amount of vitamin A, vitamin C, vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins millet and oat bran contain side by side, so you can easily compare them.

MilletOat bran
Vitamin A00
Vitamin C00
Vitamin D00
Vitamin B1 (Thiamine)0.421 mg1.17 mg
Vitamin B2 (Riboflavin)0.29 mg0.22 mg
Vitamin B3 (Niacin)4.72 mg0.934 mg
Vitamin B5 (Pantothenic acid)0.848 mg1.49 mg
Vitamin B6 (Pyroxidine)0.384 mg0.165 mg
Vitamin B9 (Folate)85 µg52 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.05 mg1.01 mg
Vitamin K0.9 µg3.2 µg

Millet vs Oat bran Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc, or iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the millet and oat bran comparison focuses on their mineral content.

Millet is a better source of calcium, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc than oat bran.

On the other hand, oat bran is a higher amount of copper, and sodium.

Millet and oat bran contain the same amount of fluoride.

Check out the table below to learn how millet and oat bran compare when it comes to mineral content.

MilletOat bran
Calcium8 mg58 mg
Copper0.75 mg0.403 mg
Iron3.01 mg5.41 mg
Magnesium114 mg235 mg
Manganese1.63 mg5.63 mg
Phosphorus285 mg734 mg
Potassium195 mg566 mg
Selenium2.7 µg45.2 µg
Sodium5 mg4 mg
Zinc1.68 mg3.11 mg

The Final Word

This article highlighted the similarities and differences between millet and oat bran.

Grains, also known as cereal grains, are an important source of nutrition for many people around the world. They are a rich source of carbohydrates, which provide energy for the body.

Whole grains contain important vitamins and minerals, such as B vitamins and iron. Whole grains, in particular, are high in dietary fiber and can help with digestion and weight management.

They may also have other health benefits, such as reducing the risk of heart disease, diabetes, and certain types of cancer.

Grains are also a staple food and an important source of food security in many parts of the world.


Holy Peas has strict sourcing guidelines and draws only from high-quality sources, including peer-reviewed studies, academic research institutions, and medical journals, associations and government institutions. Read more about our process.

How we ensure this article is accurate?
  1. It's written and or reviewed by an expert.
  2. We cite relevant studies and trusted sources.
  3. It's regularly updated.

Read more about our process and team.