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  6. Arborio rice vs. Millet flour

Arborio rice vs. Millet flour — In-Depth Nutrition Comparison

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Significant differences between arborio rice and millet flour

  • The amount of copper, selenium, phosphorus, iron, vitamin B3, manganese, magnesium, vitamin B6, vitamin B1, and zinc in millet flour is higher than in arborio rice.
  • Millet flour covers your daily copper needs 51% more than arborio rice.

Specific food types used in this comparison are Rice, white, short-grain, enriched, cooked and Millet flour.

Infographic

Arborio rice vs Millet flour infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 85% 4.2% 20% 148% 178% 72% 122% 0.52% 131% 178%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +1387.5%
Contains more CalciumCalcium +1300%
Contains more PotassiumPotassium +761.5%
Contains more IronIron +169.9%
Contains more CopperCopper +643.1%
Contains more ZincZinc +557.5%
Contains more PhosphorusPhosphorus +763.6%
Contains more ManganeseManganese +180.7%
Contains more SeleniumSelenium +336%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 2.2% 0% 103% 17% 113% 76% 86% 0% 2% 32% 0%
Contains more FolateFolate +40.5%
Contains more Vitamin B1Vitamin B1 +151.8%
Contains more Vitamin B2Vitamin B2 +356.3%
Contains more Vitamin B3Vitamin B3 +303.2%
Contains more Vitamin B5Vitamin B5 +219.1%
Contains more Vitamin B6Vitamin B6 +530.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Arborio rice Millet flour DV% diff.
Copper 0.072mg 0.535mg 51%
Selenium 7.5µg 32.7µg 46%
Phosphorus 33mg 285mg 36%
Iron 1.46mg 3.94mg 31%
Starch 69.88g 29%
Vitamin B3 1.493mg 6.02mg 28%
Manganese 0.357mg 1.002mg 28%
Magnesium 8mg 119mg 26%
Vitamin B6 0.059mg 0.372mg 24%
Vitamin B1 0.164mg 0.413mg 21%
Zinc 0.4mg 2.63mg 20%
Polyunsaturated fat 0.05g 2.618g 17%
Vitamin B5 0.397mg 1.267mg 17%
Protein 2.36g 10.75g 17%
Carbs 28.73g 75.12g 15%
Fiber 3.5g 14%
Calories 130kcal 382kcal 13%
Fats 0.19g 4.25g 6%
Potassium 26mg 224mg 6%
Folate 59µg 42µg 4%
Vitamin B2 0.016mg 0.073mg 4%
Monounsaturated fat 0.058g 0.924g 2%
Saturated fat 0.051g 0.536g 2%
Vitamin E 0.11mg 1%
Vitamin K 0.8µg 1%
Calcium 1mg 14mg 1%
Net carbs 28.73g 71.62g N/A
Sugar 1.66g N/A
Sodium 0mg 4mg 0%
Trans fat 0.002g N/A
Tryptophan 0.027mg 0.17mg 0%
Threonine 0.084mg 0.354mg 0%
Isoleucine 0.102mg 0.473mg 0%
Leucine 0.195mg 1.537mg 0%
Lysine 0.085mg 0.144mg 0%
Methionine 0.056mg 0.319mg 0%
Phenylalanine 0.126mg 0.675mg 0%
Valine 0.144mg 0.584mg 0%
Histidine 0.056mg 0.257mg 0%
Omega-3 - ALA 0.044g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 2.549g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
11% 4% 75% 9%
Protein: 10.75 g
Fats: 4.25 g
Carbs: 75.12 g
Water: 8.67 g
Other: 1.21 g
Contains more WaterWater +690.4%
Contains more ProteinProtein +355.5%
Contains more FatsFats +2136.8%
Contains more CarbsCarbs +161.5%
Contains more OtherOther +536.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
13% 23% 64%
Saturated fat: Sat. Fat 0.536 g
Monounsaturated fat: Mono. Fat 0.924 g
Polyunsaturated fat: Poly. Fat 2.618 g
Contains less Sat. FatSaturated fat -90.5%
Contains more Mono. FatMonounsaturated fat +1493.1%
Contains more Poly. FatPolyunsaturated fat +5136%

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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. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/nutrients
  2. Millet flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172023/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.