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  6. Millet flour vs. Arborio rice

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

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Significant differences between millet flour and arborio rice

  • 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.
  • Arborio rice has 15 times less magnesium than millet flour. Millet flour has 119mg of magnesium, while arborio rice has 8mg.

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

Infographic

Millet flour vs Arborio rice 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.
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%
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%
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%
Contains less SodiumSodium -100%

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% 2.2% 0% 103% 17% 113% 76% 86% 0% 2% 32% 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% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
Contains more Vitamin EVitamin E +∞%
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%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +40.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Millet flour Arborio rice DV% diff.
Copper 0.535mg 0.072mg 51%
Selenium 32.7µg 7.5µg 46%
Phosphorus 285mg 33mg 36%
Iron 3.94mg 1.46mg 31%
Starch 69.88g 29%
Vitamin B3 6.02mg 1.493mg 28%
Manganese 1.002mg 0.357mg 28%
Magnesium 119mg 8mg 26%
Vitamin B6 0.372mg 0.059mg 24%
Vitamin B1 0.413mg 0.164mg 21%
Zinc 2.63mg 0.4mg 20%
Polyunsaturated fat 2.618g 0.05g 17%
Vitamin B5 1.267mg 0.397mg 17%
Protein 10.75g 2.36g 17%
Carbs 75.12g 28.73g 15%
Fiber 3.5g 14%
Calories 382kcal 130kcal 13%
Fats 4.25g 0.19g 6%
Potassium 224mg 26mg 6%
Folate 42µg 59µg 4%
Vitamin B2 0.073mg 0.016mg 4%
Monounsaturated fat 0.924g 0.058g 2%
Saturated fat 0.536g 0.051g 2%
Vitamin E 0.11mg 1%
Vitamin K 0.8µg 1%
Calcium 14mg 1mg 1%
Net carbs 71.62g 28.73g N/A
Sugar 1.66g N/A
Sodium 4mg 0mg 0%
Trans fat 0.002g N/A
Tryptophan 0.17mg 0.027mg 0%
Threonine 0.354mg 0.084mg 0%
Isoleucine 0.473mg 0.102mg 0%
Leucine 1.537mg 0.195mg 0%
Lysine 0.144mg 0.085mg 0%
Methionine 0.319mg 0.056mg 0%
Phenylalanine 0.675mg 0.126mg 0%
Valine 0.584mg 0.144mg 0%
Histidine 0.257mg 0.056mg 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
11% 4% 75% 9%
Protein: 10.75 g
Fats: 4.25 g
Carbs: 75.12 g
Water: 8.67 g
Other: 1.21 g
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Contains more ProteinProtein +355.5%
Contains more FatsFats +2136.8%
Contains more CarbsCarbs +161.5%
Contains more OtherOther +536.8%
Contains more WaterWater +690.4%

Fat Type Comparison

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

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