Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Millet raw vs. Arborio rice — In-Depth Nutrition Comparison

Compare

The main differences between millet raw and arborio rice

  • Arborio rice contains less copper, manganese, phosphorus, magnesium, vitamin B6, vitamin B1, vitamin B2, vitamin B3, iron, and zinc than millet raw.
  • Daily need coverage for copper for millet raw is 75% higher.
  • Arborio rice has 18 times less vitamin B2 than millet raw. Millet raw has 0.29mg of vitamin B2, while arborio rice has 0.016mg.

Food types used in this article are Millet, raw and Rice, white, short-grain, enriched, cooked.

Infographic

Millet raw vs Arborio 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 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
Contains more MagnesiumMagnesium +1325%
Contains more CalciumCalcium +700%
Contains more PotassiumPotassium +650%
Contains more IronIron +106.2%
Contains more CopperCopper +941.7%
Contains more ZincZinc +320%
Contains more PhosphorusPhosphorus +763.6%
Contains more ManganeseManganese +357.1%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +177.8%

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% 1% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 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% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +156.7%
Contains more Vitamin B2Vitamin B2 +1712.5%
Contains more Vitamin B3Vitamin B3 +216.1%
Contains more Vitamin B5Vitamin B5 +113.6%
Contains more Vitamin B6Vitamin B6 +550.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +44.1%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 4% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 g
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Contains more ProteinProtein +366.9%
Contains more FatsFats +2121.1%
Contains more CarbsCarbs +153.6%
Contains more OtherOther +1605.3%
Contains more WaterWater +690.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 21% 59%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.773 g
Polyunsaturated fat: Poly. Fat 2.134 g
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +1232.8%
Contains more Poly. FatPolyunsaturated fat +4168%
Contains less Sat. FatSaturated fat -92.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Millet raw Arborio rice
Rich in minerals ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Millet raw Arborio rice DV% diff.
Copper 0.75mg 0.072mg 75%
Manganese 1.632mg 0.357mg 55%
Phosphorus 285mg 33mg 36%
Fiber 8.5g 34%
Vitamin B6 0.384mg 0.059mg 25%
Magnesium 114mg 8mg 25%
Vitamin B2 0.29mg 0.016mg 21%
Vitamin B1 0.421mg 0.164mg 21%
Vitamin B3 4.72mg 1.493mg 20%
Iron 3.01mg 1.46mg 19%
Protein 11.02g 2.36g 17%
Carbs 72.85g 28.73g 15%
Polyunsaturated fat 2.134g 0.05g 14%
Calories 378kcal 130kcal 12%
Zinc 1.68mg 0.4mg 12%
Selenium 2.7µg 7.5µg 9%
Vitamin B5 0.848mg 0.397mg 9%
Folate 85µg 59µg 7%
Fats 4.22g 0.19g 6%
Potassium 195mg 26mg 5%
Saturated fat 0.723g 0.051g 3%
Monounsaturated fat 0.773g 0.058g 2%
Calcium 8mg 1mg 1%
Vitamin K 0.9µg 1%
Net carbs 64.35g 28.73g N/A
Sodium 5mg 0mg 0%
Vitamin E 0.05mg 0%
Tryptophan 0.119mg 0.027mg 0%
Threonine 0.353mg 0.084mg 0%
Isoleucine 0.465mg 0.102mg 0%
Leucine 1.4mg 0.195mg 0%
Lysine 0.212mg 0.085mg 0%
Methionine 0.221mg 0.056mg 0%
Phenylalanine 0.58mg 0.126mg 0%
Valine 0.578mg 0.144mg 0%
Histidine 0.236mg 0.056mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet raw Arborio rice
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
36%
Millet raw
12%
Arborio rice
Minerals Daily Need Coverage Score
86%
Millet raw
20%
Arborio rice

Comparison summary

Which food is richer in minerals?
Millet raw
Millet raw is relatively richer in minerals
Which food is cheaper?
Millet raw
Millet raw is cheaper (difference - $0.4)
Which food is richer in vitamins?
Millet raw
Millet raw is relatively richer in vitamins
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Arborio rice
Arborio rice is lower in Saturated fat (difference - 0.672g)
Which food is lower in glycemic index?
Arborio rice
Arborio rice is lower in glycemic index (difference - 2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/nutrients
  2. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.