Arborio rice vs. Millet — In-Depth Nutrition Comparison

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A recap on the differences between arborio rice and millet

Arborio rice has more selenium, iron, and folate; however, millet is higher in copper, phosphorus, magnesium, and vitamin B2.
Arborio rice covers your daily selenium needs 12% more than millet.
Millet contains 3 times less folate than arborio rice. Arborio rice contains 59µg of folate, while millet contains 19µg.

Food varieties used in this article are Rice, white, short-grain, enriched, cooked and Millet, cooked.

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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.

Arborio rice

Millet

Contains more IronIron	+131.7%
Contains less SodiumSodium	-100%
Contains more ManganeseManganese	+31.3%
Contains more SeleniumSelenium	+733.3%

Contains more MagnesiumMagnesium	+450%
Contains more CalciumCalcium	+200%
Contains more PotassiumPotassium	+138.5%
Contains more CopperCopper	+123.6%
Contains more ZincZinc	+127.5%
Contains more PhosphorusPhosphorus	+203%

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.

Arborio rice

Millet

Contains more Vitamin B1Vitamin B1	+54.7%
Contains more Vitamin B3Vitamin B3	+12.3%
Contains more Vitamin B5Vitamin B5	+132.2%
Contains more FolateFolate	+210.5%

Contains more Vitamin B2Vitamin B2	+412.5%
Contains more Vitamin B6Vitamin B6	+83.1%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	7.5µg	0.9µg	12%
Copper	0.072mg	0.161mg	10%
Phosphorus	33mg	100mg	10%
Folate	59µg	19µg	10%
Iron	1.46mg	0.63mg	10%
Magnesium	8mg	44mg	9%
Vitamin B2	0.016mg	0.082mg	5%
Vitamin B5	0.397mg	0.171mg	5%
Zinc	0.4mg	0.91mg	5%
Vitamin B1	0.164mg	0.106mg	5%
Fiber		1.3g	5%
Manganese	0.357mg	0.272mg	4%
Vitamin B6	0.059mg	0.108mg	4%
Polyunsaturated fat	0.05g	0.508g	3%
Protein	2.36g	3.51g	2%
Choline		11.2mg	2%
Carbs	28.73g	23.67g	2%
Saturated fat	0.051g	0.172g	1%
Vitamin B3	1.493mg	1.33mg	1%
Calories	130kcal	119kcal	1%
Fats	0.19g	1g	1%
Potassium	26mg	62mg	1%
Net carbs	28.73g	22.37g	N/A
Calcium	1mg	3mg	0%
Sugar		0.13g	N/A
Sodium	0mg	2mg	0%
Vitamin E		0.02mg	0%
Vitamin K		0.3µg	0%
Monounsaturated fat	0.058g	0.184g	0%
Tryptophan	0.027mg	0.038mg	0%
Threonine	0.084mg	0.113mg	0%
Isoleucine	0.102mg	0.148mg	0%
Leucine	0.195mg	0.446mg	0%
Lysine	0.085mg	0.067mg	0%
Methionine	0.056mg	0.07mg	0%
Phenylalanine	0.126mg	0.185mg	0%
Valine	0.144mg	0.184mg	0%
Histidine	0.056mg	0.075mg	0%