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Millet raw vs Rye - In-Depth Nutrition Comparison

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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 of 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.

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

Infographic

Millet raw vs Rye infographic
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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
3
:
5
Rye
Rye
Contains more Iron +14.4%
Contains more Copper +104.4%
Contains more Calcium +200%
Contains more Phosphorus +16.5%
Contains more Potassium +161.5%
Contains less Sodium -60%
Contains more Zinc +57.7%
Equal in Magnesium - 110
Millet raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 113% 82% 123% 18% 1% 46% 250%
Rye
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 99% 79% 143% 45% 1% 73% 123%
Contains more Iron +14.4%
Contains more Copper +104.4%
Contains more Calcium +200%
Contains more Phosphorus +16.5%
Contains more Potassium +161.5%
Contains less Sodium -60%
Contains more Zinc +57.7%
Equal in Magnesium - 110

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
5
:
4
Rye
Rye
Contains more Vitamin B1 +33.2%
Contains more Vitamin B2 +15.5%
Contains more Vitamin B3 +10.5%
Contains more Vitamin B6 +30.6%
Contains more Folate +123.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +1600%
Contains more Vitamin B5 +71.7%
Contains more Vitamin K +555.6%
Equal in Vitamin B3 - 4.27
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%
Rye
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 17% 0% 0% 79% 58% 81% 88% 68% 29% 0% 15%
Contains more Vitamin B1 +33.2%
Contains more Vitamin B2 +15.5%
Contains more Vitamin B3 +10.5%
Contains more Vitamin B6 +30.6%
Contains more Folate +123.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +1600%
Contains more Vitamin B5 +71.7%
Contains more Vitamin K +555.6%
Equal in Vitamin B3 - 4.27

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Millet raw
Millet raw
3
:
2
Rye
Rye
Contains more Fats +158.9%
Contains more Other +106.4%
Contains more Water +22.3%
Equal in Protein - 10.34
Equal in Carbs - 75.86
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
Rye
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 Fats +158.9%
Contains more Other +106.4%
Contains more Water +22.3%
Equal in Protein - 10.34
Equal in Carbs - 75.86

Fat Type Comparison

Fat type breakdown side-by-side comparison
Millet raw
Millet raw
2
:
1
Rye
Rye
Contains more Monounsaturated Fat +271.6%
Contains more Polyunsaturated fat +178.2%
Contains less Saturated Fat -72.8%
Millet raw
20% 21% 59%
Saturated Fat: 0.723 g
Monounsaturated Fat: 0.773 g
Polyunsaturated fat: 2.134 g
Rye
17% 18% 65%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.208 g
Polyunsaturated fat: 0.767 g
Contains more Monounsaturated Fat +271.6%
Contains more Polyunsaturated fat +178.2%
Contains less Saturated Fat -72.8%

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

All nutrients comparison - raw data values

Nutrient Millet raw Rye Opinion
Net carbs 64.35g 60.76g Millet raw
Protein 11.02g 10.34g Millet raw
Fats 4.22g 1.63g Millet raw
Carbs 72.85g 75.86g Rye
Calories 378kcal 338kcal Millet raw
Fructose 0.11g Rye
Sugar 0.98g Millet raw
Fiber 8.5g 15.1g Rye
Calcium 8mg 24mg Rye
Iron 3.01mg 2.63mg Millet raw
Magnesium 114mg 110mg Millet raw
Phosphorus 285mg 332mg Rye
Potassium 195mg 510mg Rye
Sodium 5mg 2mg Rye
Zinc 1.68mg 2.65mg Rye
Copper 0.75mg 0.367mg Millet raw
Vitamin A 0IU 11IU Rye
Vitamin A RAE 0µg 1µg Rye
Vitamin E 0.05mg 0.85mg Rye
Vitamin B1 0.421mg 0.316mg Millet raw
Vitamin B2 0.29mg 0.251mg Millet raw
Vitamin B3 4.72mg 4.27mg Millet raw
Vitamin B5 0.848mg 1.456mg Rye
Vitamin B6 0.384mg 0.294mg Millet raw
Folate 85µg 38µg Millet raw
Vitamin K 0.9µg 5.9µg Rye
Tryptophan 0.119mg 0.108mg Millet raw
Threonine 0.353mg 0.289mg Millet raw
Isoleucine 0.465mg 0.208mg Millet raw
Leucine 1.4mg 0.563mg Millet raw
Lysine 0.212mg 0.286mg Rye
Methionine 0.221mg 0.153mg Millet raw
Phenylalanine 0.58mg 0.435mg Millet raw
Valine 0.578mg 0.317mg Millet raw
Histidine 0.236mg 0.189mg Millet raw
Saturated Fat 0.723g 0.197g Rye
Monounsaturated Fat 0.773g 0.208g Millet raw
Polyunsaturated fat 2.134g 0.767g Millet raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet raw Rye
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
36%
Rye
Minerals Daily Need Coverage Score
79%
Millet raw
71%
Rye

Comparison summary

Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 0.526g)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 37)
Which food is cheaper?
Rye
Rye is cheaper (difference - $0.2)
Which food is lower in Sugar?
Millet raw
Millet raw is lower in Sugar (difference - 0.98g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. 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.