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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 for 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 EVitamin E +54.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~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 DV% diff.
Selenium 32.7µg 5.8µg 49%
Copper 0.535mg 0.106mg 48%
Iron 3.94mg 0.56mg 42%
Phosphorus 285mg 103mg 26%
Vitamin B3 6.02mg 2.561mg 22%
Vitamin B1 0.413mg 0.178mg 20%
Vitamin B6 0.372mg 0.123mg 19%
Magnesium 119mg 39mg 19%
Starch 69.88g 24.79g 19%
Vitamin B5 1.267mg 0.38mg 18%
Carbs 75.12g 25.58g 17%
Zinc 2.63mg 0.71mg 17%
Protein 10.75g 2.74g 16%
Polyunsaturated fat 2.618g 0.366g 15%
Calories 382kcal 123kcal 13%
Folate 42µg 9µg 8%
Fiber 3.5g 1.6g 8%
Fats 4.25g 0.97g 5%
Potassium 224mg 86mg 4%
Choline 9.2mg 2%
Monounsaturated fat 0.924g 0.369g 1%
Manganese 1.002mg 0.974mg 1%
Calcium 14mg 3mg 1%
Vitamin K 0.8µg 0.2µg 1%
Saturated fat 0.536g 0.26g 1%
Net carbs 71.62g 23.98g N/A
Sugar 1.66g 0.24g N/A
Sodium 4mg 4mg 0%
Vitamin E 0.11mg 0.17mg 0%
Vitamin B2 0.073mg 0.069mg 0%
Trans fat 0.002g 0g N/A
Tryptophan 0.17mg 0.033mg 0%
Threonine 0.354mg 0.095mg 0%
Isoleucine 0.473mg 0.109mg 0%
Leucine 1.537mg 0.214mg 0%
Lysine 0.144mg 0.099mg 0%
Methionine 0.319mg 0.058mg 0%
Phenylalanine 0.675mg 0.133mg 0%
Valine 0.584mg 0.151mg 0%
Histidine 0.257mg 0.066mg 0%
Omega-3 - ALA 0.044g 0.011g N/A
Omega-6 - Eicosadienoic acid 0.002g 0g N/A
Omega-6 - Linoleic acid 2.549g 0.355g N/A

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.