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  6. Millet raw vs. Wild rice

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

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Significant differences between millet raw and wild rice

  • The amount of copper, manganese, vitamin B1, iron, phosphorus, fiber, vitamin B3, magnesium, vitamin B6, and vitamin B2 in millet raw is higher than in wild rice.
  • Millet raw covers your daily copper needs 70% more than wild rice.
  • Wild rice has 8 times less vitamin B1 than millet raw. Millet raw has 0.421mg of vitamin B1, while wild rice has 0.052mg.
  • Millet raw has a higher glycemic index. The glycemic index of millet raw is 71, while the glycemic index of wild rice is 57.

Specific food types used in this comparison are Millet, raw and Wild rice, cooked.

Infographic

Millet raw vs Wild 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 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
Contains more MagnesiumMagnesium +256.3%
Contains more CalciumCalcium +166.7%
Contains more PotassiumPotassium +93.1%
Contains more IronIron +401.7%
Contains more CopperCopper +519.8%
Contains more ZincZinc +25.4%
Contains more PhosphorusPhosphorus +247.6%
Contains more ManganeseManganese +478.7%
Contains more SeleniumSelenium +237.5%
Contains less SodiumSodium -40%

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% 4.8% 0% 13% 20% 24% 9.2% 31% 0% 1.3% 20% 5.6%
Contains more Vitamin B1Vitamin B1 +709.6%
Contains more Vitamin B2Vitamin B2 +233.3%
Contains more Vitamin B3Vitamin B3 +266.7%
Contains more Vitamin B5Vitamin B5 +450.6%
Contains more Vitamin B6Vitamin B6 +184.4%
Contains more Vitamin KVitamin K +80%
Contains more FolateFolate +226.9%
Contains more Vitamin EVitamin E +380%
~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 Wild rice DV% diff.
Copper 0.75mg 0.121mg 70%
Manganese 1.632mg 0.282mg 59%
Vitamin B1 0.421mg 0.052mg 31%
Iron 3.01mg 0.6mg 30%
Phosphorus 285mg 82mg 29%
Fiber 8.5g 1.8g 27%
Vitamin B3 4.72mg 1.287mg 21%
Magnesium 114mg 32mg 20%
Vitamin B6 0.384mg 0.135mg 19%
Carbs 72.85g 21.34g 17%
Vitamin B2 0.29mg 0.087mg 16%
Folate 85µg 26µg 15%
Vitamin B5 0.848mg 0.154mg 14%
Protein 11.02g 3.99g 14%
Calories 378kcal 101kcal 14%
Polyunsaturated fat 2.134g 0.213g 13%
Fats 4.22g 0.34g 6%
Selenium 2.7µg 0.8µg 3%
Zinc 1.68mg 1.34mg 3%
Potassium 195mg 101mg 3%
Saturated fat 0.723g 0.049g 3%
Monounsaturated fat 0.773g 0.05g 2%
Choline 10.2mg 2%
Vitamin E 0.05mg 0.24mg 1%
Calcium 8mg 3mg 1%
Net carbs 64.35g 19.54g N/A
Sugar 0.73g N/A
Sodium 5mg 3mg 0%
Vitamin K 0.9µg 0.5µg 0%
Tryptophan 0.119mg 0.049mg 0%
Threonine 0.353mg 0.127mg 0%
Isoleucine 0.465mg 0.167mg 0%
Leucine 1.4mg 0.276mg 0%
Lysine 0.212mg 0.17mg 0%
Methionine 0.221mg 0.119mg 0%
Phenylalanine 0.58mg 0.195mg 0%
Valine 0.578mg 0.232mg 0%
Histidine 0.236mg 0.104mg 0%
Fructose 0.2g 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
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Contains more ProteinProtein +176.2%
Contains more FatsFats +1141.2%
Contains more CarbsCarbs +241.4%
Contains more OtherOther +710%
Contains more WaterWater +752.7%

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
16% 16% 68%
Saturated fat: Sat. Fat 0.049 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.213 g
Contains more Mono. FatMonounsaturated fat +1446%
Contains more Poly. FatPolyunsaturated fat +901.9%
Contains less Sat. FatSaturated fat -93.2%

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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.