Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Millet raw
  5. Compare
  6. Millet raw vs. Rye

Millet raw vs. Rye — In-Depth Nutrition Comparison

Compare

Summary of differences between millet raw and rye

  • Millet raw has more copper, folate, vitamin B1, and vitamin B6, while rye has more manganese, fiber, selenium, vitamin B5, potassium, and zinc.
  • Millet raw covers your daily need for copper, 43% more than rye.
  • Millet raw contains 2 times more folate than rye. While millet raw contains 85µg of folate, rye contains only 38µg.
  • Rye has a lower glycemic index. The glycemic index of rye is 34, while the glycemic index of millet raw is 71.

These are the specific foods used in this comparison Millet, raw and Rye grain.

Infographic

Millet raw vs Rye 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%
Rye
Rye
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Contains more IronIron +14.4%
Contains more CopperCopper +104.4%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +161.5%
Contains more ZincZinc +57.7%
Contains more PhosphorusPhosphorus +16.5%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +57.9%
Contains more SeleniumSelenium +414.8%
~equal in Magnesium ~110mg

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%
Rye
Rye
5
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% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
Contains more Vitamin B1Vitamin B1 +33.2%
Contains more Vitamin B2Vitamin B2 +15.5%
Contains more Vitamin B6Vitamin B6 +30.6%
Contains more FolateFolate +123.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1600%
Contains more Vitamin B5Vitamin B5 +71.7%
Contains more Vitamin KVitamin K +555.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~4.27mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Millet raw Rye DV% diff.
Copper 0.75mg 0.367mg 43%
Manganese 1.632mg 2.577mg 41%
Fiber 8.5g 15.1g 26%
Selenium 2.7µg 13.9µg 20%
Vitamin B5 0.848mg 1.456mg 12%
Folate 85µg 38µg 12%
Zinc 1.68mg 2.65mg 9%
Vitamin B1 0.421mg 0.316mg 9%
Potassium 195mg 510mg 9%
Polyunsaturated fat 2.134g 0.767g 9%
Phosphorus 285mg 332mg 7%
Vitamin B6 0.384mg 0.294mg 7%
Choline 30.4mg 6%
Iron 3.01mg 2.63mg 5%
Vitamin E 0.05mg 0.85mg 5%
Vitamin K 0.9µg 5.9µg 4%
Fats 4.22g 1.63g 4%
Vitamin B3 4.72mg 4.27mg 3%
Vitamin B2 0.29mg 0.251mg 3%
Saturated fat 0.723g 0.197g 2%
Calories 378kcal 338kcal 2%
Calcium 8mg 24mg 2%
Protein 11.02g 10.34g 1%
Magnesium 114mg 110mg 1%
Carbs 72.85g 75.86g 1%
Monounsaturated fat 0.773g 0.208g 1%
Net carbs 64.35g 60.76g N/A
Sugar 0.98g N/A
Sodium 5mg 2mg 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.119mg 0.108mg 0%
Threonine 0.353mg 0.289mg 0%
Isoleucine 0.465mg 0.208mg 0%
Leucine 1.4mg 0.563mg 0%
Lysine 0.212mg 0.286mg 0%
Methionine 0.221mg 0.153mg 0%
Phenylalanine 0.58mg 0.435mg 0%
Valine 0.578mg 0.317mg 0%
Histidine 0.236mg 0.189mg 0%
Fructose 0.11g 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
Rye
Rye
2
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more FatsFats +158.9%
Contains more OtherOther +106.4%
Contains more WaterWater +22.3%
~equal in Protein ~10.34g
~equal in Carbs ~75.86g

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
Rye
Rye
1
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
Contains more Mono. FatMonounsaturated fat +271.6%
Contains more Poly. FatPolyunsaturated fat +178.2%
Contains less Sat. FatSaturated fat -72.8%

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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.