Millet flour vs. Wild rice raw — In-Depth Nutrition Comparison
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A recap on the differences between millet flour and wild rice raw
- Millet flour is higher in selenium, vitamin B1, and iron, yet wild rice raw is higher in zinc, phosphorus, vitamin B2, manganese, magnesium, folate, and fiber.
- Millet flour covers your daily selenium needs 54% more than wild rice raw.
- Millet flour contains 4 times more vitamin B1 than wild rice raw. While millet flour contains 0.413mg of vitamin B1, wild rice raw contains only 0.115mg.
- The glycemic index of wild rice raw is lower.
Food varieties used in this article are Millet flour and Wild rice, raw.
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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.
Contains more IronIron | +101% |
Contains less SodiumSodium | -42.9% |
Contains more SeleniumSelenium | +1067.9% |
Contains more MagnesiumMagnesium | +48.7% |
Contains more CalciumCalcium | +50% |
Contains more PotassiumPotassium | +90.6% |
Contains more ZincZinc | +126.6% |
Contains more PhosphorusPhosphorus | +51.9% |
Contains more ManganeseManganese | +32.6% |
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.
Contains more Vitamin B1Vitamin B1 | +259.1% |
Contains more Vitamin B5Vitamin B5 | +18% |
Contains more Vitamin EVitamin E | +645.5% |
Contains more Vitamin B2Vitamin B2 | +258.9% |
Contains more Vitamin B3Vitamin B3 | +11.8% |
Contains more Vitamin KVitamin K | +137.5% |
Contains more FolateFolate | +126.2% |
All nutrients comparison - raw data values
Nutrient | ![]() |
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DV% diff. |
Selenium | 32.7µg | 2.8µg | 54% |
Zinc | 2.63mg | 5.96mg | 30% |
Starch | 69.88g | 29% | |
Vitamin B1 | 0.413mg | 0.115mg | 25% |
Iron | 3.94mg | 1.96mg | 25% |
Phosphorus | 285mg | 433mg | 21% |
Vitamin B2 | 0.073mg | 0.262mg | 15% |
Magnesium | 119mg | 177mg | 14% |
Manganese | 1.002mg | 1.329mg | 14% |
Folate | 42µg | 95µg | 13% |
Polyunsaturated fat | 2.618g | 0.676g | 13% |
Fiber | 3.5g | 6.2g | 11% |
Protein | 10.75g | 14.73g | 8% |
Choline | 35mg | 6% | |
Potassium | 224mg | 427mg | 6% |
Vitamin E | 0.11mg | 0.82mg | 5% |
Fats | 4.25g | 1.08g | 5% |
Vitamin B5 | 1.267mg | 1.074mg | 4% |
Vitamin B3 | 6.02mg | 6.733mg | 4% |
Saturated fat | 0.536g | 0.156g | 2% |
Monounsaturated fat | 0.924g | 0.159g | 2% |
Vitamin K | 0.8µg | 1.9µg | 1% |
Vitamin B6 | 0.372mg | 0.391mg | 1% |
Calories | 382kcal | 357kcal | 1% |
Copper | 0.535mg | 0.524mg | 1% |
Calcium | 14mg | 21mg | 1% |
Carbs | 75.12g | 74.9g | 0% |
Net carbs | 71.62g | 68.7g | N/A |
Sugar | 1.66g | 2.5g | N/A |
Sodium | 4mg | 7mg | 0% |
Vitamin A | 1µg | 0% | |
Trans fat | 0.002g | N/A | |
Tryptophan | 0.17mg | 0.179mg | 0% |
Threonine | 0.354mg | 0.469mg | 0% |
Isoleucine | 0.473mg | 0.618mg | 0% |
Leucine | 1.537mg | 1.018mg | 0% |
Lysine | 0.144mg | 0.629mg | 0% |
Methionine | 0.319mg | 0.438mg | 0% |
Phenylalanine | 0.675mg | 0.721mg | 0% |
Valine | 0.584mg | 0.858mg | 0% |
Histidine | 0.257mg | 0.384mg | 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
Protein:
10.75 g
Fats:
4.25 g
Carbs:
75.12 g
Water:
8.67 g
Other:
1.21 g
Protein:
14.73 g
Fats:
1.08 g
Carbs:
74.9 g
Water:
7.76 g
Other:
1.53 g
Contains more FatsFats | +293.5% |
Contains more WaterWater | +11.7% |
Contains more ProteinProtein | +37% |
Contains more OtherOther | +26.4% |
~equal in
Carbs
~74.9g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.536 g
Monounsaturated fat:
Mono. Fat
0.924 g
Polyunsaturated fat:
Poly. Fat
2.618 g
Saturated fat:
Sat. Fat
0.156 g
Monounsaturated fat:
Mono. Fat
0.159 g
Polyunsaturated fat:
Poly. Fat
0.676 g
Contains more Mono. FatMonounsaturated fat | +481.1% |
Contains more Poly. FatPolyunsaturated fat | +287.3% |
Contains less Sat. FatSaturated fat | -70.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
0 g
Sucrose:
0.67 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Contains more StarchStarch | +∞% |
Contains more GlucoseGlucose | +∞% |
Contains more MaltoseMaltose | +∞% |
Contains more SucroseSucrose | +123.3% |
~equal in
Fructose
~0g
~equal in
Lactose
~0g
~equal in
Galactose
~0g