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Millet vs. Arborio rice — In-Depth Nutrition Comparison

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A recap on differences between Millet and Arborio rice

  • Millet has more Copper, Phosphorus, Magnesium, and Vitamin B2, however, Arborio rice is higher in Selenium, Iron, and Folate.
  • Arborio rice covers your daily Selenium needs 12% more than Millet.
  • Arborio rice contains 6 times less Magnesium than Millet. Millet contains 44mg of Magnesium, while Arborio rice contains 8mg.

Food varieties used in this article are Millet, cooked and Rice, white, short-grain, enriched, cooked.

Infographic

Millet vs Arborio rice 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.
Contains more Calcium +200%
Contains more Magnesium +450%
Contains more Phosphorus +203%
Contains more Potassium +138.5%
Contains more Zinc +127.5%
Contains more Copper +123.6%
Contains more Iron +131.7%
Contains less Sodium -100%
Contains more Manganese +31.3%
Contains more Selenium +733.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 24% 32% 43% 6% 1% 25% 54% 36% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 55% 6% 15% 3% 0% 11% 24% 47% 41%
Contains more Calcium +200%
Contains more Magnesium +450%
Contains more Phosphorus +203%
Contains more Potassium +138.5%
Contains more Zinc +127.5%
Contains more Copper +123.6%
Contains more Iron +131.7%
Contains less Sodium -100%
Contains more Manganese +31.3%
Contains more Selenium +733.3%

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
5
:
Contains more Vitamin A +∞%
Contains more Vitamin B2 +412.5%
Contains more Vitamin B6 +83.1%
Contains more Vitamin B1 +54.7%
Contains more Vitamin B3 +12.3%
Contains more Vitamin B5 +132.2%
Contains more Folate +210.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 27% 19% 25% 11% 25% 15% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 41% 4% 28% 24% 14% 45% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +412.5%
Contains more Vitamin B6 +83.1%
Contains more Vitamin B1 +54.7%
Contains more Vitamin B3 +12.3%
Contains more Vitamin B5 +132.2%
Contains more Folate +210.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +48.7%
Contains more Fats +426.3%
Contains more Other +115.8%
Contains more Carbs +21.4%
Equal in Water - 68.53
4% 24% 71%
Protein: 3.51 g
Fats: 1 g
Carbs: 23.67 g
Water: 71.41 g
Other: 0.41 g
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Contains more Protein +48.7%
Contains more Fats +426.3%
Contains more Other +115.8%
Contains more Carbs +21.4%
Equal in Water - 68.53

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +217.2%
Contains more Polyunsaturated fat +916%
Contains less Saturated Fat -70.3%
20% 21% 59%
Saturated Fat: 0.172 g
Monounsaturated Fat: 0.184 g
Polyunsaturated fat: 0.508 g
32% 36% 31%
Saturated Fat: 0.051 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.05 g
Contains more Monounsaturated Fat +217.2%
Contains more Polyunsaturated fat +916%
Contains less Saturated Fat -70.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Millet Arborio rice
Rich in minerals ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Millet Arborio rice Opinion
Net carbs 22.37g 28.73g Arborio rice
Protein 3.51g 2.36g Millet
Fats 1g 0.19g Millet
Carbs 23.67g 28.73g Arborio rice
Calories 119kcal 130kcal Arborio rice
Sugar 0.13g Arborio rice
Fiber 1.3g Millet
Calcium 3mg 1mg Millet
Iron 0.63mg 1.46mg Arborio rice
Magnesium 44mg 8mg Millet
Phosphorus 100mg 33mg Millet
Potassium 62mg 26mg Millet
Sodium 2mg 0mg Arborio rice
Zinc 0.91mg 0.4mg Millet
Copper 0.161mg 0.072mg Millet
Manganese 0.272mg 0.357mg Arborio rice
Selenium 0.9µg 7.5µg Arborio rice
Vitamin A 3IU 0IU Millet
Vitamin E 0.02mg Millet
Vitamin B1 0.106mg 0.164mg Arborio rice
Vitamin B2 0.082mg 0.016mg Millet
Vitamin B3 1.33mg 1.493mg Arborio rice
Vitamin B5 0.171mg 0.397mg Arborio rice
Vitamin B6 0.108mg 0.059mg Millet
Folate 19µg 59µg Arborio rice
Vitamin K 0.3µg Millet
Tryptophan 0.038mg 0.027mg Millet
Threonine 0.113mg 0.084mg Millet
Isoleucine 0.148mg 0.102mg Millet
Leucine 0.446mg 0.195mg Millet
Lysine 0.067mg 0.085mg Arborio rice
Methionine 0.07mg 0.056mg Millet
Phenylalanine 0.185mg 0.126mg Millet
Valine 0.184mg 0.144mg Millet
Histidine 0.075mg 0.056mg Millet
Saturated Fat 0.172g 0.051g Arborio rice
Monounsaturated Fat 0.184g 0.058g Millet
Polyunsaturated fat 0.508g 0.05g Millet

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet Arborio rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
10%
Millet
13%
Arborio rice
Minerals Daily Need Coverage Score
22%
Millet
20%
Arborio rice

Comparison summary

Which food is richer in minerals?
Millet
Millet is relatively richer in minerals
Which food is cheaper?
Millet
Millet is cheaper (difference - $0.4)
Which food is lower in Sugar?
Arborio rice
Arborio rice is lower in Sugar (difference - 0.13g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Arborio rice
Arborio rice is lower in Saturated Fat (difference - 0.121g)
Which food is lower in glycemic index?
Arborio rice
Arborio rice is lower in glycemic index (difference - 2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.