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  6. Wild rice vs. Millet

Wild rice vs. Millet — In-Depth Nutrition Comparison

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Differences between Wild rice and Millet

  • Millet contains 2 times less Potassium than Wild rice. Wild rice contains 101mg of Potassium, while Millet contains 62mg.

The food types used in this comparison are Wild rice, cooked and Millet, cooked.

Infographic

Wild rice 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.
Wild rice
Wild rice
3
:
6
Millet
Millet
Contains more Potassium +62.9%
Contains more Zinc +47.3%
Contains more Magnesium +37.5%
Contains more Phosphorus +22%
Contains less Sodium -33.3%
Contains more Copper +33.1%
Contains more Selenium +12.5%
Equal in Calcium - 3
Equal in Iron - 0.63
Equal in Manganese - 0.272
Wild rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Millet
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 24% 32% 43% 6% 1% 25% 54% 36% 5%
Contains more Potassium +62.9%
Contains more Zinc +47.3%
Contains more Magnesium +37.5%
Contains more Phosphorus +22%
Contains less Sodium -33.3%
Contains more Copper +33.1%
Contains more Selenium +12.5%
Equal in Calcium - 3
Equal in Iron - 0.63
Equal in Manganese - 0.272

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.
Wild rice
Wild rice
5
:
3
Millet
Millet
Contains more Vitamin E +1100%
Contains more Vitamin B6 +25%
Contains more Folate +36.8%
Contains more Vitamin K +66.7%
Contains more Vitamin B1 +103.8%
Contains more Vitamin B5 +11%
Equal in Vitamin A - 3
Equal in Vitamin B2 - 0.082
Equal in Vitamin B3 - 1.33
Wild rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 14% 21% 25% 10% 32% 20% 0% 2%
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 E +1100%
Contains more Vitamin B6 +25%
Contains more Folate +36.8%
Contains more Vitamin K +66.7%
Contains more Vitamin B1 +103.8%
Contains more Vitamin B5 +11%
Equal in Vitamin A - 3
Equal in Vitamin B2 - 0.082
Equal in Vitamin B3 - 1.33

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wild rice
Wild rice
2
:
3
Millet
Millet
Contains more Protein +13.7%
Contains more Fats +194.1%
Contains more Carbs +10.9%
Equal in Water - 71.41
Equal in Other - 0.41
Wild rice
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 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 +13.7%
Contains more Fats +194.1%
Contains more Carbs +10.9%
Equal in Water - 71.41
Equal in Other - 0.41

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wild rice
Wild rice
1
:
2
Millet
Millet
Contains less Saturated Fat -71.5%
Contains more Monounsaturated Fat +268%
Contains more Polyunsaturated fat +138.5%
Wild rice
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
Millet
20% 21% 59%
Saturated Fat: 0.172 g
Monounsaturated Fat: 0.184 g
Polyunsaturated fat: 0.508 g
Contains less Saturated Fat -71.5%
Contains more Monounsaturated Fat +268%
Contains more Polyunsaturated fat +138.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wild rice Millet Opinion
Net carbs 19.54g 22.37g Millet
Protein 3.99g 3.51g Wild rice
Fats 0.34g 1g Millet
Carbs 21.34g 23.67g Millet
Calories 101kcal 119kcal Millet
Fructose 0.2g Wild rice
Sugar 0.73g 0.13g Millet
Fiber 1.8g 1.3g Wild rice
Calcium 3mg 3mg
Iron 0.6mg 0.63mg Millet
Magnesium 32mg 44mg Millet
Phosphorus 82mg 100mg Millet
Potassium 101mg 62mg Wild rice
Sodium 3mg 2mg Millet
Zinc 1.34mg 0.91mg Wild rice
Copper 0.121mg 0.161mg Millet
Manganese 0.282mg 0.272mg Wild rice
Selenium 0.8µg 0.9µg Millet
Vitamin A 3IU 3IU
Vitamin E 0.24mg 0.02mg Wild rice
Vitamin B1 0.052mg 0.106mg Millet
Vitamin B2 0.087mg 0.082mg Wild rice
Vitamin B3 1.287mg 1.33mg Millet
Vitamin B5 0.154mg 0.171mg Millet
Vitamin B6 0.135mg 0.108mg Wild rice
Folate 26µg 19µg Wild rice
Vitamin K 0.5µg 0.3µg Wild rice
Tryptophan 0.049mg 0.038mg Wild rice
Threonine 0.127mg 0.113mg Wild rice
Isoleucine 0.167mg 0.148mg Wild rice
Leucine 0.276mg 0.446mg Millet
Lysine 0.17mg 0.067mg Wild rice
Methionine 0.119mg 0.07mg Wild rice
Phenylalanine 0.195mg 0.185mg Wild rice
Valine 0.232mg 0.184mg Wild rice
Histidine 0.104mg 0.075mg Wild rice
Saturated Fat 0.049g 0.172g Wild rice
Monounsaturated Fat 0.05g 0.184g Millet
Polyunsaturated fat 0.213g 0.508g Millet

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice 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
10%
Wild rice
10%
Millet
Minerals Daily Need Coverage Score
21%
Wild rice
22%
Millet

Comparison summary

Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.123g)
Which food is lower in glycemic index?
Wild rice
Wild rice is lower in glycemic index (difference - 14)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $0.6)
Which food is lower in Sugar?
Millet
Millet is lower in Sugar (difference - 0.6g)
Which food contains less Sodium?
Millet
Millet contains less Sodium (difference - 1mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.