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Wild rice vs Millet - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.567g)
Which food is lower in glycemic index?
Wild rice
Wild rice is lower in glycemic index (difference - 15)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $0.6)
Which food is richer in minerals?
Wild rice
Wild rice is relatively richer in minerals
Which food is richer in vitamins?
Wild rice
Wild rice is relatively richer in vitamins
Which food contains less Sugars?
Millet
Millet contains less Sugars (difference - 2.5g)
Which food contains less Sodium?
Millet
Millet contains less Sodium (difference - 2mg)
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.
Wild rice Millet
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Wild rice 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
23
Wild rice
24
Millet
Mineral Summary Score
67
Wild rice
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
:
3
Millet
Contains more Calcium +162.5%
Contains more Potassium +119%
Contains more Magnesium +55.3%
Contains more Zinc +254.8%
Contains more Phosphorus +51.9%
Contains more Iron +53.6%
Contains more Copper +43.1%
Contains less Sodium -28.6%
Contains more Calcium +162.5%
Contains more Potassium +119%
Contains more Magnesium +55.3%
Contains more Zinc +254.8%
Contains more Phosphorus +51.9%
Contains more Iron +53.6%
Contains more Copper +43.1%
Contains less Sodium -28.6%

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
:
2
Millet
Contains more Vitamin A +∞%
Contains more Vitamin E +1540%
Contains more Vitamin B3 +42.6%
Contains more Vitamin B5 +26.7%
Contains more Vitamin K +111.1%
Contains more Vitamin B1 +266.1%
Contains more Vitamin B2 +10.7%
Equal in Vitamin B6 - 0.384
Contains more Vitamin A +∞%
Contains more Vitamin E +1540%
Contains more Vitamin B3 +42.6%
Contains more Vitamin B5 +26.7%
Contains more Vitamin K +111.1%
Contains more Vitamin B1 +266.1%
Contains more Vitamin B2 +10.7%
Equal in Vitamin B6 - 0.384

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
88%
Wild rice
66%
Millet
Carbohydrates
75%
Wild rice
73%
Millet
Fats
5%
Wild rice
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 Wild rice Millet Opinion
Calories 357 378 Millet
Protein 14.73 11.02 Wild rice
Fats 1.08 4.22 Millet
Vitamin C 0 0
Carbs 74.9 72.85 Wild rice
Cholesterol 0 0
Vitamin D 0 0
Iron 1.96 3.01 Millet
Calcium 21 8 Wild rice
Potassium 427 195 Wild rice
Magnesium 177 114 Wild rice
Sugars 2.5 Wild rice
Fiber 6.2 8.5 Millet
Copper 0.524 0.75 Millet
Zinc 5.96 1.68 Wild rice
Starch
Phosphorus 433 285 Wild rice
Sodium 7 5 Millet
Vitamin A 19 0 Wild rice
Vitamin E 0.82 0.05 Wild rice
Vitamin D 0 0
Vitamin B1 0.115 0.421 Millet
Vitamin B2 0.262 0.29 Millet
Vitamin B3 6.733 4.72 Wild rice
Vitamin B5 1.074 0.848 Wild rice
Vitamin B6 0.391 0.384 Wild rice
Vitamin B12 0 0
Vitamin K 1.9 0.9 Wild rice
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 0.156 0.723 Wild rice
Monounsaturated Fat 0.159 0.773 Millet
Polyunsaturated fat 0.676 2.134 Millet
Tryptophan 0.179 0.119 Wild rice
Threonine 0.469 0.353 Wild rice
Isoleucine 0.618 0.465 Wild rice
Leucine 1.018 1.4 Millet
Lysine 0.629 0.212 Wild rice
Methionine 0.438 0.221 Wild rice
Phenylalanine 0.721 0.58 Wild rice
Valine 0.858 0.578 Wild rice
Histidine 0.384 0.236 Wild rice
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.