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  6. Millet flour vs. Wild rice

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

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What are the main differences between Millet flour and Wild rice?

  • Millet flour has more Selenium, Copper, Iron, Manganese, Vitamin B1, Vitamin B3, Phosphorus, Vitamin B5, Magnesium, and Vitamin B6 than Wild rice.
  • Millet flour's daily need coverage for Selenium is 58% higher.
  • Wild rice has 8 times less Vitamin B5 than Millet flour. Millet flour has 1.267mg of Vitamin B5, while Wild rice has 0.154mg.

We used Millet flour and Wild rice, cooked types in this comparison.

Infographic

Millet flour vs Wild 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 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
Contains more MagnesiumMagnesium +271.9%
Contains more CalciumCalcium +366.7%
Contains more PotassiumPotassium +121.8%
Contains more IronIron +556.7%
Contains more CopperCopper +342.1%
Contains more ZincZinc +96.3%
Contains more PhosphorusPhosphorus +247.6%
Contains more ManganeseManganese +255.3%
Contains more SeleniumSelenium +3987.5%
Contains less SodiumSodium -25%

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% 0.18% 4.8% 0% 13% 20% 24% 9.2% 31% 0% 1.3% 20% 5.6%
Contains more Vitamin B1Vitamin B1 +694.2%
Contains more Vitamin B3Vitamin B3 +367.8%
Contains more Vitamin B5Vitamin B5 +722.7%
Contains more Vitamin B6Vitamin B6 +175.6%
Contains more Vitamin KVitamin K +60%
Contains more FolateFolate +61.5%
Contains more Vitamin EVitamin E +118.2%
Contains more Vitamin B2Vitamin B2 +19.2%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~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
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Contains more ProteinProtein +169.4%
Contains more FatsFats +1150%
Contains more CarbsCarbs +252%
Contains more OtherOther +202.5%
Contains more WaterWater +752.7%

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
16% 16% 68%
Saturated Fat: Sat. Fat 0.049 g
Monounsaturated Fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.213 g
Contains more Mono. FatMonounsaturated Fat +1748%
Contains more Poly. FatPolyunsaturated fat +1129.1%
Contains less Sat. FatSaturated Fat -90.9%

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
45% 27% 27%
Starch: 0 g
Sucrose: 0.33 g
Glucose: 0.2 g
Fructose: 0.2 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +530%
Contains more MaltoseMaltose +∞%
Contains more FructoseFructose +∞%
~equal in Sucrose ~0.33g
~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 Wild rice
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Rich in minerals ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Millet flour Wild rice Opinion
Calories 382kcal 101kcal Millet flour
Protein 10.75g 3.99g Millet flour
Fats 4.25g 0.34g Millet flour
Net carbs 71.62g 19.54g Millet flour
Carbs 75.12g 21.34g Millet flour
Magnesium 119mg 32mg Millet flour
Calcium 14mg 3mg Millet flour
Potassium 224mg 101mg Millet flour
Iron 3.94mg 0.6mg Millet flour
Sugar 1.66g 0.73g Wild rice
Fiber 3.5g 1.8g Millet flour
Copper 0.535mg 0.121mg Millet flour
Zinc 2.63mg 1.34mg Millet flour
Starch 69.88g Millet flour
Phosphorus 285mg 82mg Millet flour
Sodium 4mg 3mg Wild rice
Vitamin A 3IU Wild rice
Vitamin E 0.11mg 0.24mg Wild rice
Manganese 1.002mg 0.282mg Millet flour
Selenium 32.7µg 0.8µg Millet flour
Vitamin B1 0.413mg 0.052mg Millet flour
Vitamin B2 0.073mg 0.087mg Wild rice
Vitamin B3 6.02mg 1.287mg Millet flour
Vitamin B5 1.267mg 0.154mg Millet flour
Vitamin B6 0.372mg 0.135mg Millet flour
Vitamin K 0.8µg 0.5µg Millet flour
Folate 42µg 26µg Millet flour
Trans Fat 0.002g Wild rice
Choline 10.2mg Wild rice
Saturated Fat 0.536g 0.049g Wild rice
Monounsaturated Fat 0.924g 0.05g Millet flour
Polyunsaturated fat 2.618g 0.213g Millet flour
Tryptophan 0.17mg 0.049mg Millet flour
Threonine 0.354mg 0.127mg Millet flour
Isoleucine 0.473mg 0.167mg Millet flour
Leucine 1.537mg 0.276mg Millet flour
Lysine 0.144mg 0.17mg Wild rice
Methionine 0.319mg 0.119mg Millet flour
Phenylalanine 0.675mg 0.195mg Millet flour
Valine 0.584mg 0.232mg Millet flour
Histidine 0.257mg 0.104mg Millet flour
Fructose 0g 0.2g Wild rice
Omega-3 - ALA 0.044g Millet flour
Omega-6 - Eicosadienoic acid 0.002g Millet flour
Omega-6 - Linoleic acid 2.549g Millet flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet flour Wild 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
10%
Wild rice
Minerals Daily Need Coverage Score
94%
Millet flour
21%
Wild rice

Comparison summary

Which food is lower in Sugar?
Wild rice
Wild rice is lower in Sugar (difference - 0.93g)
Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.487g)
Which food is lower in glycemic index?
Wild rice
Wild rice is lower in glycemic index (difference - 13)
Which food is lower in Cholesterol?
Millet flour
Millet flour is lower in Cholesterol (difference - 0mg)
Which food is richer in minerals?
Millet flour
Millet flour is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.