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Millet raw vs Arborio rice - In-Depth Nutrition Comparison

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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 from 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Millet raw
Millet raw
7
:
1
Arborio rice
Arborio rice
Contains more Calcium +700%
Contains more Iron +106.2%
Contains more Magnesium +1325%
Contains more Phosphorus +763.6%
Contains more Potassium +650%
Contains more Zinc +320%
Contains more Copper +941.7%
Contains less Sodium -100%
Millet raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 113% 82% 123% 18% 1% 46% 250%
Arborio rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 55% 6% 15% 3% 0% 11% 24%
Contains more Calcium +700%
Contains more Iron +106.2%
Contains more Magnesium +1325%
Contains more Phosphorus +763.6%
Contains more Potassium +650%
Contains more Zinc +320%
Contains more Copper +941.7%
Contains less Sodium -100%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Millet raw
Millet raw
8
:
0
Arborio rice
Arborio rice
Contains more Vitamin B1 +156.7%
Contains more Vitamin B2 +1712.5%
Contains more Vitamin B3 +216.1%
Contains more Vitamin B5 +113.6%
Contains more Vitamin B6 +550.8%
Contains more Folate +44.1%
Millet raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 106% 67% 89% 51% 89% 64% 0% 3%
Arborio rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 41% 4% 28% 24% 14% 45% 0% 0%
Contains more Vitamin B1 +156.7%
Contains more Vitamin B2 +1712.5%
Contains more Vitamin B3 +216.1%
Contains more Vitamin B5 +113.6%
Contains more Vitamin B6 +550.8%
Contains more Folate +44.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Millet raw
Millet raw
4
:
1
Arborio rice
Arborio rice
Contains more Protein +366.9%
Contains more Fats +2121.1%
Contains more Carbs +153.6%
Contains more Other +1605.3%
Contains more Water +690.4%
Millet raw
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
Arborio rice
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 Protein +366.9%
Contains more Fats +2121.1%
Contains more Carbs +153.6%
Contains more Other +1605.3%
Contains more Water +690.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Millet raw
Millet raw
2
:
1
Arborio rice
Arborio rice
Contains more Monounsaturated Fat +1232.8%
Contains more Polyunsaturated fat +4168%
Contains less Saturated Fat -92.9%
Millet raw
20% 21% 59%
Saturated Fat: 0.723 g
Monounsaturated Fat: 0.773 g
Polyunsaturated fat: 2.134 g
Arborio rice
32% 36% 31%
Saturated Fat: 0.051 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.05 g
Contains more Monounsaturated Fat +1232.8%
Contains more Polyunsaturated fat +4168%
Contains less Saturated Fat -92.9%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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 Sugar Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Millet raw Arborio rice Opinion
Net carbs 64.35g 28.73g Millet raw
Protein 11.02g 2.36g Millet raw
Fats 4.22g 0.19g Millet raw
Carbs 72.85g 28.73g Millet raw
Calories 378kcal 130kcal Millet raw
Fiber 8.5g Millet raw
Calcium 8mg 1mg Millet raw
Iron 3.01mg 1.46mg Millet raw
Magnesium 114mg 8mg Millet raw
Phosphorus 285mg 33mg Millet raw
Potassium 195mg 26mg Millet raw
Sodium 5mg 0mg Arborio rice
Zinc 1.68mg 0.4mg Millet raw
Copper 0.75mg 0.072mg Millet raw
Vitamin E 0.05mg Millet raw
Vitamin B1 0.421mg 0.164mg Millet raw
Vitamin B2 0.29mg 0.016mg Millet raw
Vitamin B3 4.72mg 1.493mg Millet raw
Vitamin B5 0.848mg 0.397mg Millet raw
Vitamin B6 0.384mg 0.059mg Millet raw
Folate 85µg 59µg Millet raw
Vitamin K 0.9µg Millet raw
Tryptophan 0.119mg 0.027mg Millet raw
Threonine 0.353mg 0.084mg Millet raw
Isoleucine 0.465mg 0.102mg Millet raw
Leucine 1.4mg 0.195mg Millet raw
Lysine 0.212mg 0.085mg Millet raw
Methionine 0.221mg 0.056mg Millet raw
Phenylalanine 0.58mg 0.126mg Millet raw
Valine 0.578mg 0.144mg Millet raw
Histidine 0.236mg 0.056mg Millet raw
Saturated Fat 0.723g 0.051g Arborio rice
Monounsaturated Fat 0.773g 0.058g Millet raw
Polyunsaturated fat 2.134g 0.05g Millet raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet raw Arborio rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
39%
Millet raw
13%
Arborio rice
Minerals Daily Need Coverage Score
79%
Millet raw
14%
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 Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.