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  6. Millet flour vs. Brown rice

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

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The main differences between Millet flour and Brown rice

  • Millet flour is richer than Brown rice in Selenium, Copper, Iron, Phosphorus, Vitamin B3, Vitamin B1, Vitamin B6, Magnesium, Vitamin B5, and Zinc.
  • Daily need coverage for Selenium from Millet flour is 49% higher.
  • Millet flour contains 7 times more Iron than Brown rice. Millet flour contains 3.94mg of Iron, while Brown rice contains 0.56mg.

Food types used in this article are Millet flour and Rice, brown, long-grain, cooked.

Infographic

Millet flour vs Brown 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more MagnesiumMagnesium +205.1%
Contains more CalciumCalcium +366.7%
Contains more PotassiumPotassium +160.5%
Contains more IronIron +603.6%
Contains more CopperCopper +404.7%
Contains more ZincZinc +270.4%
Contains more PhosphorusPhosphorus +176.7%
Contains more SeleniumSelenium +463.8%
~equal in Sodium ~4mg
~equal in Manganese ~0.974mg

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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin B1Vitamin B1 +132%
Contains more Vitamin B3Vitamin B3 +135.1%
Contains more Vitamin B5Vitamin B5 +233.4%
Contains more Vitamin B6Vitamin B6 +202.4%
Contains more Vitamin KVitamin K +300%
Contains more FolateFolate +366.7%
Contains more Vitamin E Vitamin E +54.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.069mg
~equal in Vitamin B12 ~0µg

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
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more ProteinProtein +292.3%
Contains more FatsFats +338.1%
Contains more CarbsCarbs +193.7%
Contains more OtherOther +175%
Contains more WaterWater +710.5%

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
26% 37% 37%
Saturated Fat: Sat. Fat 0.26 g
Monounsaturated Fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains more Mono. FatMonounsaturated Fat +150.4%
Contains more Poly. FatPolyunsaturated fat +615.3%
Contains less Sat. FatSaturated Fat -51.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
98% 2%
Starch: 69.88 g
Sucrose: 0.3 g
Glucose: 1.26 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0.11 g
Galactose: 0 g
99%
Starch: 24.79 g
Sucrose: 0.24 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +181.9%
Contains more SucroseSucrose +25%
Contains more GlucoseGlucose +∞%
Contains more MaltoseMaltose +∞%
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Millet flour Brown rice Opinion
Calories 382kcal 123kcal Millet flour
Protein 10.75g 2.74g Millet flour
Fats 4.25g 0.97g Millet flour
Net carbs 71.62g 23.98g Millet flour
Carbs 75.12g 25.58g Millet flour
Magnesium 119mg 39mg Millet flour
Calcium 14mg 3mg Millet flour
Potassium 224mg 86mg Millet flour
Iron 3.94mg 0.56mg Millet flour
Sugar 1.66g 0.24g Brown rice
Fiber 3.5g 1.6g Millet flour
Copper 0.535mg 0.106mg Millet flour
Zinc 2.63mg 0.71mg Millet flour
Starch 69.88g 24.79g Millet flour
Phosphorus 285mg 103mg Millet flour
Sodium 4mg 4mg
Vitamin E 0.11mg 0.17mg Brown rice
Manganese 1.002mg 0.974mg Millet flour
Selenium 32.7µg 5.8µg Millet flour
Vitamin B1 0.413mg 0.178mg Millet flour
Vitamin B2 0.073mg 0.069mg Millet flour
Vitamin B3 6.02mg 2.561mg Millet flour
Vitamin B5 1.267mg 0.38mg Millet flour
Vitamin B6 0.372mg 0.123mg Millet flour
Vitamin K 0.8µg 0.2µg Millet flour
Folate 42µg 9µg Millet flour
Trans Fat 0.002g 0g Brown rice
Choline 9.2mg Brown rice
Saturated Fat 0.536g 0.26g Brown rice
Monounsaturated Fat 0.924g 0.369g Millet flour
Polyunsaturated fat 2.618g 0.366g Millet flour
Tryptophan 0.17mg 0.033mg Millet flour
Threonine 0.354mg 0.095mg Millet flour
Isoleucine 0.473mg 0.109mg Millet flour
Leucine 1.537mg 0.214mg Millet flour
Lysine 0.144mg 0.099mg Millet flour
Methionine 0.319mg 0.058mg Millet flour
Phenylalanine 0.675mg 0.133mg Millet flour
Valine 0.584mg 0.151mg Millet flour
Histidine 0.257mg 0.066mg Millet flour
Omega-3 - ALA 0.044g 0.011g Millet flour
Omega-6 - Eicosadienoic acid 0.002g 0g Millet flour
Omega-6 - Linoleic acid 2.549g 0.355g Millet flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet flour Brown rice
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
33%
Millet flour
13%
Brown rice
Minerals Daily Need Coverage Score
94%
Millet flour
32%
Brown rice

Comparison summary

Which food is lower in Cholesterol?
Millet flour
Millet flour is lower in Cholesterol (difference - 0mg)
Which food is cheaper?
Millet flour
Millet flour is cheaper (difference - $2)
Which food is richer in minerals?
Millet flour
Millet flour is relatively richer in minerals
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 1.42g)
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 0.276g)
Which food is lower in glycemic index?
Brown rice
Brown rice is lower in glycemic index (difference - 4)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (4 mg)
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. Millet flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172023/nutrients
  2. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.