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  6. Rye vs. Millet

Rye vs. Millet — In-Depth Nutrition Comparison

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The main differences between Rye and Millet

  • Millet contains less Manganese, Fiber, Phosphorus, Vitamin B5, Iron, Selenium, Copper, Vitamin B3, Vitamin B1, and Zinc than Rye.
  • Daily need coverage for Manganese from Rye is 100% higher.
  • Millet has 15 times less Selenium than Rye. Rye has 13.9µg of Selenium, while Millet has 0.9µg.

Food types used in this article are Rye grain and Millet, cooked.

Infographic

Rye 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.
Rye
Rye
9
:
0
Millet
Millet
Contains more Calcium +700%
Contains more Iron +317.5%
Contains more Magnesium +150%
Contains more Phosphorus +232%
Contains more Potassium +722.6%
Contains more Zinc +191.2%
Contains more Copper +128%
Contains more Manganese +847.4%
Contains more Selenium +1444.4%
Equal in Sodium - 2
Rye
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 99% 79% 143% 45% 1% 73% 123% 337% 76%
Millet
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 24% 32% 43% 6% 1% 25% 54% 36% 5%
Contains more Calcium +700%
Contains more Iron +317.5%
Contains more Magnesium +150%
Contains more Phosphorus +232%
Contains more Potassium +722.6%
Contains more Zinc +191.2%
Contains more Copper +128%
Contains more Manganese +847.4%
Contains more Selenium +1444.4%
Equal in Sodium - 2

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.
Rye
Rye
9
:
0
Millet
Millet
Contains more Vitamin A +266.7%
Contains more Vitamin E +4150%
Contains more Vitamin B1 +198.1%
Contains more Vitamin B2 +206.1%
Contains more Vitamin B3 +221.1%
Contains more Vitamin B5 +751.5%
Contains more Vitamin B6 +172.2%
Contains more Folate +100%
Contains more Vitamin K +1866.7%
Rye
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 17% 0% 0% 79% 58% 81% 88% 68% 29% 0% 15%
Millet
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%
Contains more Vitamin A +266.7%
Contains more Vitamin E +4150%
Contains more Vitamin B1 +198.1%
Contains more Vitamin B2 +206.1%
Contains more Vitamin B3 +221.1%
Contains more Vitamin B5 +751.5%
Contains more Vitamin B6 +172.2%
Contains more Folate +100%
Contains more Vitamin K +1866.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
4
:
1
Millet
Millet
Contains more Protein +194.6%
Contains more Fats +63%
Contains more Carbs +220.5%
Contains more Other +282.9%
Contains more Water +573.7%
Rye
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Millet
4% 24% 71%
Protein: 3.51 g
Fats: 1 g
Carbs: 23.67 g
Water: 71.41 g
Other: 0.41 g
Contains more Protein +194.6%
Contains more Fats +63%
Contains more Carbs +220.5%
Contains more Other +282.9%
Contains more Water +573.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
2
:
1
Millet
Millet
Contains more Monounsaturated Fat +13%
Contains more Polyunsaturated fat +51%
Contains less Saturated Fat -12.7%
Rye
17% 18% 65%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.208 g
Polyunsaturated fat: 0.767 g
Millet
20% 21% 59%
Saturated Fat: 0.172 g
Monounsaturated Fat: 0.184 g
Polyunsaturated fat: 0.508 g
Contains more Monounsaturated Fat +13%
Contains more Polyunsaturated fat +51%
Contains less Saturated Fat -12.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rye Millet Opinion
Net carbs 60.76g 22.37g Rye
Protein 10.34g 3.51g Rye
Fats 1.63g 1g Rye
Carbs 75.86g 23.67g Rye
Calories 338kcal 119kcal Rye
Fructose 0.11g Rye
Sugar 0.98g 0.13g Millet
Fiber 15.1g 1.3g Rye
Calcium 24mg 3mg Rye
Iron 2.63mg 0.63mg Rye
Magnesium 110mg 44mg Rye
Phosphorus 332mg 100mg Rye
Potassium 510mg 62mg Rye
Sodium 2mg 2mg
Zinc 2.65mg 0.91mg Rye
Copper 0.367mg 0.161mg Rye
Manganese 2.577mg 0.272mg Rye
Selenium 13.9µg 0.9µg Rye
Vitamin A 11IU 3IU Rye
Vitamin A RAE 1µg 0µg Rye
Vitamin E 0.85mg 0.02mg Rye
Vitamin B1 0.316mg 0.106mg Rye
Vitamin B2 0.251mg 0.082mg Rye
Vitamin B3 4.27mg 1.33mg Rye
Vitamin B5 1.456mg 0.171mg Rye
Vitamin B6 0.294mg 0.108mg Rye
Folate 38µg 19µg Rye
Vitamin K 5.9µg 0.3µg Rye
Tryptophan 0.108mg 0.038mg Rye
Threonine 0.289mg 0.113mg Rye
Isoleucine 0.208mg 0.148mg Rye
Leucine 0.563mg 0.446mg Rye
Lysine 0.286mg 0.067mg Rye
Methionine 0.153mg 0.07mg Rye
Phenylalanine 0.435mg 0.185mg Rye
Valine 0.317mg 0.184mg Rye
Histidine 0.189mg 0.075mg Rye
Saturated Fat 0.197g 0.172g Millet
Monounsaturated Fat 0.208g 0.184g Rye
Polyunsaturated fat 0.767g 0.508g Rye

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Millet
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
36%
Rye
10%
Millet
Minerals Daily Need Coverage Score
98%
Rye
22%
Millet

Comparison summary

Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 37)
Which food is cheaper?
Rye
Rye is cheaper (difference - $0.2)
Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food is lower in Sugar?
Millet
Millet is lower in Sugar (difference - 0.85g)
Which food is lower in Saturated Fat?
Millet
Millet is lower in Saturated Fat (difference - 0.025g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.