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  6. Millet flour vs. Wild rice raw

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

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A recap on 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.

Infographic

Millet flour vs Wild rice raw 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
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%
~equal in Copper ~0.524mg

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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.391mg
~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
15% 75% 8%
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
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 0.156 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
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
100%
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

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 raw
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Millet flour Wild rice raw 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet flour Wild rice raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
37%
Wild rice raw
Minerals Daily Need Coverage Score
94%
Millet flour
96%
Wild rice raw

Comparison summary

Which food is lower in Saturated fat?
Wild rice raw
Wild rice raw is lower in Saturated fat (difference - 0.38g)
Which food is lower in glycemic index?
Wild rice raw
Wild rice raw is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Wild rice raw
Wild rice raw is relatively richer in minerals
Which food is richer in vitamins?
Wild rice raw
Wild rice raw is relatively richer in vitamins
Which food is lower in Cholesterol?
Millet flour
Millet flour is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Millet flour
Millet flour is lower in Sugar (difference - 0.84g)
Which food contains less Sodium?
Millet flour
Millet flour contains less Sodium (difference - 3mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.