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Millet flour vs. Rye — In-Depth Nutrition Comparison

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How are millet flour and rye different?

  • Millet flour is higher in selenium, copper, iron, vitamin B3, and vitamin B1; however, rye is richer in manganese, fiber, vitamin B2, potassium, and phosphorus.
  • Daily need coverage for manganese for rye is 68% higher.
  • Millet flour contains 2 times more selenium than rye. While millet flour contains 32.7µg of selenium, rye contains only 13.9µg.
  • Rye has a lower glycemic index (34) than millet flour (70).

Millet flour and Rye grain are the varieties used in this article.

Infographic

Millet flour vs Rye 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.
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%
Rye
Rye
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Contains more IronIron +49.8%
Contains more CopperCopper +45.8%
Contains more SeleniumSelenium +135.3%
Contains more CalciumCalcium +71.4%
Contains more PotassiumPotassium +127.7%
Contains more PhosphorusPhosphorus +16.5%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +157.2%
~equal in Magnesium ~110mg
~equal in Zinc ~2.65mg

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%
Rye
Rye
6
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% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
Contains more Vitamin B1Vitamin B1 +30.7%
Contains more Vitamin B3Vitamin B3 +41%
Contains more Vitamin B6Vitamin B6 +26.5%
Contains more Vitamin EVitamin E +672.7%
Contains more Vitamin B2Vitamin B2 +243.8%
Contains more Vitamin B5Vitamin B5 +14.9%
Contains more Vitamin KVitamin K +637.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~38µg

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
Rye
Rye
3
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more FatsFats +160.7%
Contains more WaterWater +22.3%
Contains more OtherOther +29.8%
~equal in Protein ~10.34g
~equal in Carbs ~75.86g

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
Rye
Rye
1
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
Contains more Mono. FatMonounsaturated fat +344.2%
Contains more Poly. FatPolyunsaturated fat +241.3%
Contains less Sat. FatSaturated fat -63.2%

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
Rye
Rye
2
72% 16% 11%
Starch: 0 g
Sucrose: 0.71 g
Glucose: 0.16 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +687.5%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +136.7%
Contains more FructoseFructose +∞%
~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 Rye
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in price ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Millet flour Rye DV% diff.
Manganese 1.002mg 2.577mg 68%
Fiber 3.5g 15.1g 46%
Selenium 32.7µg 13.9µg 34%
Starch 69.88g 29%
Copper 0.535mg 0.367mg 19%
Iron 3.94mg 2.63mg 16%
Vitamin B2 0.073mg 0.251mg 14%
Polyunsaturated fat 2.618g 0.767g 12%
Vitamin B3 6.02mg 4.27mg 11%
Potassium 224mg 510mg 8%
Vitamin B1 0.413mg 0.316mg 8%
Phosphorus 285mg 332mg 7%
Vitamin B6 0.372mg 0.294mg 6%
Choline 30.4mg 6%
Vitamin E 0.11mg 0.85mg 5%
Vitamin K 0.8µg 5.9µg 4%
Vitamin B5 1.267mg 1.456mg 4%
Fats 4.25g 1.63g 4%
Monounsaturated fat 0.924g 0.208g 2%
Saturated fat 0.536g 0.197g 2%
Calories 382kcal 338kcal 2%
Magnesium 119mg 110mg 2%
Protein 10.75g 10.34g 1%
Folate 42µg 38µg 1%
Calcium 14mg 24mg 1%
Carbs 75.12g 75.86g 0%
Net carbs 71.62g 60.76g N/A
Sugar 1.66g 0.98g N/A
Zinc 2.63mg 2.65mg 0%
Sodium 4mg 2mg 0%
Vitamin A 1µg 0%
Trans fat 0.002g 0g N/A
Tryptophan 0.17mg 0.108mg 0%
Threonine 0.354mg 0.289mg 0%
Isoleucine 0.473mg 0.208mg 0%
Leucine 1.537mg 0.563mg 0%
Lysine 0.144mg 0.286mg 0%
Methionine 0.319mg 0.153mg 0%
Phenylalanine 0.675mg 0.435mg 0%
Valine 0.584mg 0.317mg 0%
Histidine 0.257mg 0.189mg 0%
Fructose 0g 0.11g 0%
Omega-3 - ALA 0.044g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 2.549g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet flour Rye
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
35%
Rye
Minerals Daily Need Coverage Score
94%
Millet flour
98%
Rye

Comparison summary

Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 0.68g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Rye
Rye is lower in Saturated fat (difference - 0.339g)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 36)
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
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 - $0.4)
Which food is richer in minerals?
?
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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.