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  6. Millet raw vs. Pilaf

Millet raw vs. Pilaf — In-Depth Nutrition Comparison

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Summary of differences between millet raw and pilaf

  • Millet raw has more copper, manganese, fiber, magnesium, phosphorus, and vitamin B2, while pilaf has more selenium, folate, and vitamin B1.
  • Millet raw covers your daily need for copper, 65% more than pilaf.
  • Millet raw contains 7 times more fiber than pilaf. While millet raw contains 8.5g of fiber, pilaf contains only 1.2g.
  • The amount of sodium in millet raw is lower.
  • Pilaf has a lower glycemic index. The glycemic index of pilaf is 60, while the glycemic index of millet raw is 71.

These are the specific foods used in this comparison Millet, raw and Rice and vermicelli mix, rice pilaf flavor, unprepared.

Infographic

Millet raw vs Pilaf 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%
Pilaf
Pilaf
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 25% 17% 92% 55% 28% 66% 170% 115% 177%
Contains more MagnesiumMagnesium +256.3%
Contains more IronIron +23.4%
Contains more CopperCopper +351.8%
Contains more ZincZinc +66.3%
Contains more PhosphorusPhosphorus +85.1%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +85%
Contains more CalciumCalcium +937.5%
Contains more SeleniumSelenium +1100%
~equal in Potassium ~188mg

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%
Pilaf
Pilaf
7
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 14% 1.3% 0.8% 0% 151% 20% 115% 43% 92% 2.5% 1.3% 159% 9.5%
Contains more Vitamin EVitamin E +25%
Contains more Vitamin B2Vitamin B2 +233.3%
Contains more Vitamin B5Vitamin B5 +18.6%
Contains more Vitamin KVitamin K +80%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +43.2%
Contains more Vitamin B3Vitamin B3 +29.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +149.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.4mg

All nutrients comparison - raw data values

Nutrient Millet raw Pilaf DV% diff.
Copper 0.75mg 0.166mg 65%
Sodium 5mg 1303mg 56%
Selenium 2.7µg 32.4µg 54%
Manganese 1.632mg 0.882mg 33%
Folate 85µg 212µg 32%
Starch 71.23g 29%
Fiber 8.5g 1.2g 29%
Magnesium 114mg 32mg 20%
Phosphorus 285mg 154mg 19%
Vitamin B2 0.29mg 0.087mg 16%
Vitamin B1 0.421mg 0.603mg 15%
Polyunsaturated fat 2.134g 0.377g 12%
Vitamin B3 4.72mg 6.127mg 9%
Calcium 8mg 83mg 8%
Iron 3.01mg 2.44mg 7%
Zinc 1.68mg 1.01mg 6%
Vitamin C 0mg 4.1mg 5%
Fats 4.22g 1.37g 4%
Choline 17.5mg 3%
Vitamin B5 0.848mg 0.715mg 3%
Saturated fat 0.723g 0.307g 2%
Monounsaturated fat 0.773g 0.373g 1%
Vitamin B12 0µg 0.02µg 1%
Vitamin B6 0.384mg 0.4mg 1%
Calories 378kcal 359kcal 1%
Protein 11.02g 10.42g 1%
Carbs 72.85g 76.31g 1%
Net carbs 64.35g 75.11g N/A
Cholesterol 0mg 1mg 0%
Potassium 195mg 188mg 0%
Sugar 1.53g N/A
Vitamin E 0.05mg 0.04mg 0%
Vitamin A 0µg 4µg 0%
Vitamin K 0.9µg 0.5µg 0%
Tryptophan 0.119mg 0.086mg 0%
Threonine 0.353mg 0.221mg 0%
Isoleucine 0.465mg 0.279mg 0%
Leucine 1.4mg 0.523mg 0%
Lysine 0.212mg 0.189mg 0%
Methionine 0.221mg 0.145mg 0%
Phenylalanine 0.58mg 0.32mg 0%
Valine 0.578mg 0.374mg 0%
Histidine 0.236mg 0.15mg 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
Pilaf
Pilaf
2
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
Contains more FatsFats +208%
Contains more OtherOther +19.1%
~equal in Protein ~10.42g
~equal in Carbs ~76.31g
~equal in Water ~8.04g

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
Pilaf
Pilaf
1
29% 35% 36%
Saturated fat: Sat. Fat 0.307 g
Monounsaturated fat: Mono. Fat 0.373 g
Polyunsaturated fat: Poly. Fat 0.377 g
Contains more Mono. FatMonounsaturated fat +107.2%
Contains more Poly. FatPolyunsaturated fat +466%
Contains less Sat. FatSaturated fat -57.5%

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. Pilaf - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168951/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.