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Rye vs Millet - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 0.526g)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 26)
Which food is cheaper?
Rye
Rye is cheaper (difference - $0.2)
Which food contains less Sugars?
Millet
Millet contains less Sugars (difference - 0.98g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

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.
Rye Millet
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugars ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Rye Millet
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
25
Rye
24
Millet
Mineral Summary Score
48
Rye
48
Millet

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
Rye
5
:
3
Millet
Contains more Calcium +200%
Contains more Potassium +161.5%
Contains more Zinc +57.7%
Contains more Phosphorus +16.5%
Contains less Sodium -60%
Contains more Iron +14.4%
Contains more Copper +104.4%
Equal in Magnesium - 114
Contains more Calcium +200%
Contains more Potassium +161.5%
Contains more Zinc +57.7%
Contains more Phosphorus +16.5%
Contains less Sodium -60%
Contains more Iron +14.4%
Contains more Copper +104.4%
Equal in Magnesium - 114

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
Rye
4
:
4
Millet
Contains more Vitamin A +∞%
Contains more Vitamin E +1600%
Contains more Vitamin B5 +71.7%
Contains more Vitamin K +555.6%
Contains more Vitamin B1 +33.2%
Contains more Vitamin B2 +15.5%
Contains more Vitamin B3 +10.5%
Contains more Vitamin B6 +30.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +1600%
Contains more Vitamin B5 +71.7%
Contains more Vitamin K +555.6%
Contains more Vitamin B1 +33.2%
Contains more Vitamin B2 +15.5%
Contains more Vitamin B3 +10.5%
Contains more Vitamin B6 +30.6%

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
62%
Rye
66%
Millet
Carbohydrates
76%
Rye
73%
Millet
Fats
8%
Rye
19%
Millet

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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 Rye Millet Opinion
Calories 338 378 Millet
Protein 10.34 11.02 Millet
Fats 1.63 4.22 Millet
Vitamin C 0 0
Carbs 75.86 72.85 Rye
Cholesterol 0 0
Vitamin D 0 0
Iron 2.63 3.01 Millet
Calcium 24 8 Rye
Potassium 510 195 Rye
Magnesium 110 114 Millet
Sugars 0.98 Rye
Fiber 15.1 8.5 Rye
Copper 0.367 0.75 Millet
Zinc 2.65 1.68 Rye
Starch
Phosphorus 332 285 Rye
Sodium 2 5 Rye
Vitamin A 11 0 Rye
Vitamin E 0.85 0.05 Rye
Vitamin D 0 0
Vitamin B1 0.316 0.421 Millet
Vitamin B2 0.251 0.29 Millet
Vitamin B3 4.27 4.72 Millet
Vitamin B5 1.456 0.848 Rye
Vitamin B6 0.294 0.384 Millet
Vitamin B12 0 0
Vitamin K 5.9 0.9 Rye
Folic acid (B9) 0 0
Trans Fat 0 Millet
Saturated Fat 0.197 0.723 Rye
Monounsaturated Fat 0.208 0.773 Millet
Polyunsaturated fat 0.767 2.134 Millet
Tryptophan 0.108 0.119 Millet
Threonine 0.289 0.353 Millet
Isoleucine 0.208 0.465 Millet
Leucine 0.563 1.4 Millet
Lysine 0.286 0.212 Rye
Methionine 0.153 0.221 Millet
Phenylalanine 0.435 0.58 Millet
Valine 0.317 0.578 Millet
Histidine 0.189 0.236 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.