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  6. Millet raw vs. Rice

Millet raw vs. Rice — In-Depth Nutrition Comparison

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What are the main differences between millet raw and rice?

  • Rice has less copper, manganese, phosphorus, fiber, magnesium, iron, vitamin B6, vitamin B1, vitamin B2, and vitamin B3 than millet raw.
  • Millet raw's daily need coverage for copper is 76% higher.
  • Millet raw has 22 times more vitamin B2 than rice. Millet raw has 0.29mg of vitamin B2, while rice has 0.013mg.
  • Rice has a lower glycemic index than millet raw.

We used Millet, raw and Rice, white, long-grain, regular, enriched, cooked types in this comparison.

Infographic

Millet raw vs 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%
Rice
Rice
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +850%
Contains more PotassiumPotassium +457.1%
Contains more IronIron +150.8%
Contains more CopperCopper +987%
Contains more ZincZinc +242.9%
Contains more PhosphorusPhosphorus +562.8%
Contains more ManganeseManganese +245.8%
Contains more CalciumCalcium +25%
Contains less SodiumSodium -80%
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%
Rice
Rice
1
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% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
Contains more Vitamin EVitamin E +25%
Contains more Vitamin B1Vitamin B1 +158.3%
Contains more Vitamin B2Vitamin B2 +2130.8%
Contains more Vitamin B3Vitamin B3 +219.8%
Contains more Vitamin B5Vitamin B5 +117.4%
Contains more Vitamin B6Vitamin B6 +312.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +46.6%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Millet raw Rice DV% diff.
Copper 0.75mg 0.069mg 76%
Manganese 1.632mg 0.472mg 50%
Phosphorus 285mg 43mg 35%
Fiber 8.5g 0.4g 32%
Magnesium 114mg 12mg 24%
Iron 3.01mg 1.2mg 23%
Vitamin B6 0.384mg 0.093mg 22%
Vitamin B1 0.421mg 0.163mg 22%
Vitamin B2 0.29mg 0.013mg 21%
Vitamin B3 4.72mg 1.476mg 20%
Protein 11.02g 2.69g 17%
Carbs 72.85g 28.17g 15%
Polyunsaturated fat 2.134g 0.076g 14%
Calories 378kcal 130kcal 12%
Zinc 1.68mg 0.49mg 11%
Selenium 2.7µg 7.5µg 9%
Vitamin B5 0.848mg 0.39mg 9%
Folate 85µg 58µg 7%
Fats 4.22g 0.28g 6%
Potassium 195mg 35mg 5%
Saturated fat 0.723g 0.077g 3%
Monounsaturated fat 0.773g 0.088g 2%
Vitamin K 0.9µg 0µg 1%
Net carbs 64.35g 27.77g N/A
Calcium 8mg 10mg 0%
Sugar 0.05g N/A
Sodium 5mg 1mg 0%
Vitamin E 0.05mg 0.04mg 0%
Choline 2.1mg 0%
Tryptophan 0.119mg 0.031mg 0%
Threonine 0.353mg 0.096mg 0%
Isoleucine 0.465mg 0.116mg 0%
Leucine 1.4mg 0.222mg 0%
Lysine 0.212mg 0.097mg 0%
Methionine 0.221mg 0.063mg 0%
Phenylalanine 0.58mg 0.144mg 0%
Valine 0.578mg 0.164mg 0%
Histidine 0.236mg 0.063mg 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
Rice
Rice
1
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more ProteinProtein +309.7%
Contains more FatsFats +1407.1%
Contains more CarbsCarbs +158.6%
Contains more OtherOther +671.4%
Contains more WaterWater +689.4%

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
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +778.4%
Contains more Poly. FatPolyunsaturated fat +2707.9%
Contains less Sat. FatSaturated fat -89.3%

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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.