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  6. Millet raw vs. Arborio rice

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 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

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%

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%

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.