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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.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Millet raw
Millet raw
6
:
2
Rice
Rice
Contains more Iron +150.8%
Contains more Magnesium +850%
Contains more Phosphorus +562.8%
Contains more Potassium +457.1%
Contains more Zinc +242.9%
Contains more Copper +987%
Contains more Calcium +25%
Contains less Sodium -80%
Millet raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 113% 82% 123% 18% 1% 46% 250%
Rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 45% 9% 19% 4% 1% 14% 24%
Contains more Iron +150.8%
Contains more Magnesium +850%
Contains more Phosphorus +562.8%
Contains more Potassium +457.1%
Contains more Zinc +242.9%
Contains more Copper +987%
Contains more Calcium +25%
Contains less Sodium -80%

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
Rice
Rice
Contains more Vitamin E +25%
Contains more Vitamin B1 +158.3%
Contains more Vitamin B2 +2130.8%
Contains more Vitamin B3 +219.8%
Contains more Vitamin B5 +117.4%
Contains more Vitamin B6 +312.9%
Contains more Folate +46.6%
Contains more Vitamin K +∞%
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%
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% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 0%
Contains more Vitamin E +25%
Contains more Vitamin B1 +158.3%
Contains more Vitamin B2 +2130.8%
Contains more Vitamin B3 +219.8%
Contains more Vitamin B5 +117.4%
Contains more Vitamin B6 +312.9%
Contains more Folate +46.6%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Millet raw
Millet raw
4
:
1
Rice
Rice
Contains more Protein +309.7%
Contains more Fats +1407.1%
Contains more Carbs +158.6%
Contains more Other +671.4%
Contains more Water +689.4%
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
Rice
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 Protein +309.7%
Contains more Fats +1407.1%
Contains more Carbs +158.6%
Contains more Other +671.4%
Contains more Water +689.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Millet raw
Millet raw
2
:
1
Rice
Rice
Contains more Monounsaturated Fat +778.4%
Contains more Polyunsaturated fat +2707.9%
Contains less Saturated Fat -89.3%
Millet raw
20% 21% 59%
Saturated Fat: 0.723 g
Monounsaturated Fat: 0.773 g
Polyunsaturated fat: 2.134 g
Rice
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +778.4%
Contains more Polyunsaturated fat +2707.9%
Contains less Saturated Fat -89.3%

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 Rice
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Millet raw Rice Opinion
Net carbs 64.35g 27.77g Millet raw
Protein 11.02g 2.69g Millet raw
Fats 4.22g 0.28g Millet raw
Carbs 72.85g 28.17g Millet raw
Calories 378kcal 130kcal Millet raw
Sugar 0.05g Millet raw
Fiber 8.5g 0.4g Millet raw
Calcium 8mg 10mg Rice
Iron 3.01mg 1.2mg Millet raw
Magnesium 114mg 12mg Millet raw
Phosphorus 285mg 43mg Millet raw
Potassium 195mg 35mg Millet raw
Sodium 5mg 1mg Rice
Zinc 1.68mg 0.49mg Millet raw
Copper 0.75mg 0.069mg Millet raw
Vitamin E 0.05mg 0.04mg Millet raw
Vitamin B1 0.421mg 0.163mg Millet raw
Vitamin B2 0.29mg 0.013mg Millet raw
Vitamin B3 4.72mg 1.476mg Millet raw
Vitamin B5 0.848mg 0.39mg Millet raw
Vitamin B6 0.384mg 0.093mg Millet raw
Folate 85µg 58µg Millet raw
Vitamin K 0.9µg 0µg Millet raw
Tryptophan 0.119mg 0.031mg Millet raw
Threonine 0.353mg 0.096mg Millet raw
Isoleucine 0.465mg 0.116mg Millet raw
Leucine 1.4mg 0.222mg Millet raw
Lysine 0.212mg 0.097mg Millet raw
Methionine 0.221mg 0.063mg Millet raw
Phenylalanine 0.58mg 0.144mg Millet raw
Valine 0.578mg 0.164mg Millet raw
Histidine 0.236mg 0.063mg Millet raw
Saturated Fat 0.723g 0.077g Rice
Monounsaturated Fat 0.773g 0.088g Millet raw
Polyunsaturated fat 2.134g 0.076g Millet raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet raw 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%
Rice
Minerals Daily Need Coverage Score
79%
Millet raw
14%
Rice

Comparison summary

Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.646g)
Which food is lower in glycemic index?
Rice
Rice is lower in glycemic index (difference - 11)
Which food is lower in Sugar?
Millet raw
Millet raw is lower in Sugar (difference - 0.05g)
Which food is cheaper?
Millet raw
Millet raw is cheaper (difference - $0.4)
Which food is richer in minerals?
Millet raw
Millet raw is relatively richer in minerals
Which food is richer in vitamins?
Millet raw
Millet raw is relatively richer in vitamins
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. 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.