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Millet vs Rice - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.646g)
Which food is lower in glycemic index?
Rice
Rice is lower in glycemic index (difference - 11)
Which food contains less Sugars?
Millet
Millet contains less Sugars (difference - 0.05g)
Which food is cheaper?
Millet
Millet is cheaper (difference - $0.4)
Which food is richer in minerals?
Millet
Millet is relatively richer in minerals
Which food is richer in vitamins?
Millet
Millet is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Millet Rice
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sugars ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Millet Rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
24
Millet
10
Rice
Mineral Summary Score
48
Millet
9
Rice

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Millet
6
:
2
Rice
Contains more Iron +150.8%
Contains more Potassium +457.1%
Contains more Magnesium +850%
Contains more Copper +987%
Contains more Zinc +242.9%
Contains more Phosphorus +562.8%
Contains more Calcium +25%
Contains less Sodium -80%
Contains more Iron +150.8%
Contains more Potassium +457.1%
Contains more Magnesium +850%
Contains more Copper +987%
Contains more Zinc +242.9%
Contains more Phosphorus +562.8%
Contains more Calcium +25%
Contains less Sodium -80%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Millet
7
:
1
Rice
Contains more Vitamin E +25%
Contains more Vitamin B1 +158.3%
Contains more Vitamin B2 +2130.8%
Contains more Vitamin B3 +219.8%
Contains more Vitamin B5 +117.4%
Contains more Vitamin B6 +312.9%
Contains more Vitamin K +∞%
Contains more Folic acid (B9) +∞%
Contains more Vitamin E +25%
Contains more Vitamin B1 +158.3%
Contains more Vitamin B2 +2130.8%
Contains more Vitamin B3 +219.8%
Contains more Vitamin B5 +117.4%
Contains more Vitamin B6 +312.9%
Contains more Vitamin K +∞%
Contains more Folic acid (B9) +∞%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
66%
Millet
16%
Rice
Carbohydrates
73%
Millet
28%
Rice
Fats
19%
Millet
1%
Rice

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Millet Rice Opinion
Calories 378 130 Millet
Protein 11.02 2.69 Millet
Fats 4.22 0.28 Millet
Vitamin C 0 0
Carbs 72.85 28.17 Millet
Cholesterol 0 0
Vitamin D 0 0
Iron 3.01 1.2 Millet
Calcium 8 10 Rice
Potassium 195 35 Millet
Magnesium 114 12 Millet
Sugars 0.05 Rice
Fiber 8.5 0.4 Millet
Copper 0.75 0.069 Millet
Zinc 1.68 0.49 Millet
Starch
Phosphorus 285 43 Millet
Sodium 5 1 Rice
Vitamin A 0 0
Vitamin E 0.05 0.04 Millet
Vitamin D 0 0
Vitamin B1 0.421 0.163 Millet
Vitamin B2 0.29 0.013 Millet
Vitamin B3 4.72 1.476 Millet
Vitamin B5 0.848 0.39 Millet
Vitamin B6 0.384 0.093 Millet
Vitamin B12 0 0
Vitamin K 0.9 0 Millet
Folic acid (B9) 0 55 Rice
Trans Fat
Saturated Fat 0.723 0.077 Rice
Monounsaturated Fat 0.773 0.088 Millet
Polyunsaturated fat 2.134 0.076 Millet
Tryptophan 0.119 0.031 Millet
Threonine 0.353 0.096 Millet
Isoleucine 0.465 0.116 Millet
Leucine 1.4 0.222 Millet
Lysine 0.212 0.097 Millet
Methionine 0.221 0.063 Millet
Phenylalanine 0.58 0.144 Millet
Valine 0.578 0.164 Millet
Histidine 0.236 0.063 Millet
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.