Arborio rice vs. Millet — In-Depth Nutrition Comparison
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A recap on 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.
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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.36 g
Fats:
0.19 g
Carbs:
28.73 g
Water:
68.53 g
Other:
0.19 g
Protein:
3.51 g
Fats:
1 g
Carbs:
23.67 g
Water:
71.41 g
Other:
0.41 g
| Contains more CarbsCarbs | +21.4% |
| Contains more ProteinProtein | +48.7% |
| Contains more FatsFats | +426.3% |
| Contains more OtherOther | +115.8% |
~equal in
Water
~71.41g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.051 g
Monounsaturated fat:
Mono. Fat
0.058 g
Polyunsaturated fat:
Poly. Fat
0.05 g
Saturated fat:
Sat. Fat
0.172 g
Monounsaturated fat:
Mono. Fat
0.184 g
Polyunsaturated fat:
Poly. Fat
0.508 g
| Contains less Sat. FatSaturated fat | -70.3% |
| Contains more Mono. FatMonounsaturated fat | +217.2% |
| Contains more Poly. FatPolyunsaturated fat | +916% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
12%
10%
Minerals Daily Need Coverage Score
20%
22%
Comparison summary
Which food is richer in minerals?
Millet is relatively richer in minerals
Which food is cheaper?
Millet is cheaper (difference - $0.4)
Which food is lower in Sugar?
Arborio rice is lower in Sugar (difference - 0.13g)
Which food contains less Sodium?
Arborio rice contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Arborio rice is lower in Saturated fat (difference - 0.121g)
Which food is lower in glycemic index?
Arborio rice is lower in glycemic index (difference - 2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.