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  6. Millet raw vs. Brown rice

Millet raw vs. Brown rice — In-Depth Nutrition Comparison

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How are Millet raw and Brown rice different?

  • Millet raw is higher than Brown rice in Copper, Iron, Manganese, Fiber, Phosphorus, Vitamin B1, Vitamin B6, Folate, Magnesium, and Vitamin B2.
  • Millet raw covers your daily need of Copper 72% more than Brown rice.
  • Millet raw contains 9 times more Folate than Brown rice. Millet raw contains 85µg of Folate, while Brown rice contains 9µg.

Millet, raw and Rice, brown, long-grain, cooked types were used in this article.

Infographic

Millet raw vs Brown 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more MagnesiumMagnesium +192.3%
Contains more CalciumCalcium +166.7%
Contains more PotassiumPotassium +126.7%
Contains more IronIron +437.5%
Contains more CopperCopper +607.5%
Contains more ZincZinc +136.6%
Contains more PhosphorusPhosphorus +176.7%
Contains more ManganeseManganese +67.6%
Contains less SodiumSodium -20%
Contains more SeleniumSelenium +114.8%

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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin B1Vitamin B1 +136.5%
Contains more Vitamin B2Vitamin B2 +320.3%
Contains more Vitamin B3Vitamin B3 +84.3%
Contains more Vitamin B5Vitamin B5 +123.2%
Contains more Vitamin B6Vitamin B6 +212.2%
Contains more Vitamin KVitamin K +350%
Contains more FolateFolate +844.4%
Contains more Vitamin EVitamin E +240%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more ProteinProtein +302.2%
Contains more FatsFats +335.1%
Contains more CarbsCarbs +184.8%
Contains more OtherOther +636.4%
Contains more WaterWater +710.5%

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
26% 37% 37%
Saturated Fat: Sat. Fat 0.26 g
Monounsaturated Fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains more Mono. FatMonounsaturated Fat +109.5%
Contains more Poly. FatPolyunsaturated fat +483.1%
Contains less Sat. FatSaturated Fat -64%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Millet raw Brown rice
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Millet raw Brown rice Opinion
Calories 378kcal 123kcal Millet raw
Protein 11.02g 2.74g Millet raw
Fats 4.22g 0.97g Millet raw
Net carbs 64.35g 23.98g Millet raw
Carbs 72.85g 25.58g Millet raw
Magnesium 114mg 39mg Millet raw
Calcium 8mg 3mg Millet raw
Potassium 195mg 86mg Millet raw
Iron 3.01mg 0.56mg Millet raw
Sugar 0.24g Millet raw
Fiber 8.5g 1.6g Millet raw
Copper 0.75mg 0.106mg Millet raw
Zinc 1.68mg 0.71mg Millet raw
Starch 24.79g Brown rice
Phosphorus 285mg 103mg Millet raw
Sodium 5mg 4mg Brown rice
Vitamin E 0.05mg 0.17mg Brown rice
Manganese 1.632mg 0.974mg Millet raw
Selenium 2.7µg 5.8µg Brown rice
Vitamin B1 0.421mg 0.178mg Millet raw
Vitamin B2 0.29mg 0.069mg Millet raw
Vitamin B3 4.72mg 2.561mg Millet raw
Vitamin B5 0.848mg 0.38mg Millet raw
Vitamin B6 0.384mg 0.123mg Millet raw
Vitamin K 0.9µg 0.2µg Millet raw
Folate 85µg 9µg Millet raw
Choline 9.2mg Brown rice
Saturated Fat 0.723g 0.26g Brown rice
Monounsaturated Fat 0.773g 0.369g Millet raw
Polyunsaturated fat 2.134g 0.366g Millet raw
Tryptophan 0.119mg 0.033mg Millet raw
Threonine 0.353mg 0.095mg Millet raw
Isoleucine 0.465mg 0.109mg Millet raw
Leucine 1.4mg 0.214mg Millet raw
Lysine 0.212mg 0.099mg Millet raw
Methionine 0.221mg 0.058mg Millet raw
Phenylalanine 0.58mg 0.133mg Millet raw
Valine 0.578mg 0.151mg Millet raw
Histidine 0.236mg 0.066mg Millet raw
Omega-3 - ALA 0.011g Brown rice
Omega-6 - Linoleic acid 0.355g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet raw Brown rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
36%
Millet raw
13%
Brown rice
Minerals Daily Need Coverage Score
86%
Millet raw
32%
Brown rice

Comparison summary

Which food is lower in Sugar?
Millet raw
Millet raw is lower in Sugar (difference - 0.24g)
Which food is cheaper?
Millet raw
Millet raw is cheaper (difference - $1.4)
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 Sodium?
Brown rice
Brown rice contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 0.463g)
Which food is lower in glycemic index?
Brown rice
Brown rice is lower in glycemic index (difference - 5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.