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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.

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.
Millet raw
Millet raw
9
:
1
Wild rice
Wild rice
Contains more Calcium +166.7%
Contains more Iron +401.7%
Contains more Magnesium +256.3%
Contains more Phosphorus +247.6%
Contains more Potassium +93.1%
Contains more Zinc +25.4%
Contains more Copper +519.8%
Contains more Manganese +478.7%
Contains more Selenium +237.5%
Contains less Sodium -40%
Millet raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 113% 82% 123% 18% 1% 46% 250% 213% 15%
Wild rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Contains more Calcium +166.7%
Contains more Iron +401.7%
Contains more Magnesium +256.3%
Contains more Phosphorus +247.6%
Contains more Potassium +93.1%
Contains more Zinc +25.4%
Contains more Copper +519.8%
Contains more Manganese +478.7%
Contains more Selenium +237.5%
Contains less Sodium -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.
Millet raw
Millet raw
7
:
2
Wild rice
Wild rice
Contains more Vitamin B1 +709.6%
Contains more Vitamin B2 +233.3%
Contains more Vitamin B3 +266.7%
Contains more Vitamin B5 +450.6%
Contains more Vitamin B6 +184.4%
Contains more Folate +226.9%
Contains more Vitamin K +80%
Contains more Vitamin A +∞%
Contains more Vitamin E +380%
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%
Wild rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 14% 21% 25% 10% 32% 20% 0% 2%
Contains more Vitamin B1 +709.6%
Contains more Vitamin B2 +233.3%
Contains more Vitamin B3 +266.7%
Contains more Vitamin B5 +450.6%
Contains more Vitamin B6 +184.4%
Contains more Folate +226.9%
Contains more Vitamin K +80%
Contains more Vitamin A +∞%
Contains more Vitamin E +380%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Millet raw
Millet raw
4
:
1
Wild rice
Wild rice
Contains more Protein +176.2%
Contains more Fats +1141.2%
Contains more Carbs +241.4%
Contains more Other +710%
Contains more Water +752.7%
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
Wild rice
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 Protein +176.2%
Contains more Fats +1141.2%
Contains more Carbs +241.4%
Contains more Other +710%
Contains more Water +752.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Millet raw
Millet raw
2
:
1
Wild rice
Wild rice
Contains more Monounsaturated Fat +1446%
Contains more Polyunsaturated fat +901.9%
Contains less Saturated Fat -93.2%
Millet raw
20% 21% 59%
Saturated Fat: 0.723 g
Monounsaturated Fat: 0.773 g
Polyunsaturated fat: 2.134 g
Wild rice
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
Contains more Monounsaturated Fat +1446%
Contains more Polyunsaturated fat +901.9%
Contains less Saturated Fat -93.2%

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 Wild rice
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Millet raw Wild rice Opinion
Net carbs 64.35g 19.54g Millet raw
Protein 11.02g 3.99g Millet raw
Fats 4.22g 0.34g Millet raw
Carbs 72.85g 21.34g Millet raw
Calories 378kcal 101kcal Millet raw
Fructose 0.2g Wild rice
Sugar 0.73g Millet raw
Fiber 8.5g 1.8g Millet raw
Calcium 8mg 3mg Millet raw
Iron 3.01mg 0.6mg Millet raw
Magnesium 114mg 32mg Millet raw
Phosphorus 285mg 82mg Millet raw
Potassium 195mg 101mg Millet raw
Sodium 5mg 3mg Wild rice
Zinc 1.68mg 1.34mg Millet raw
Copper 0.75mg 0.121mg Millet raw
Manganese 1.632mg 0.282mg Millet raw
Selenium 2.7µg 0.8µg Millet raw
Vitamin A 0IU 3IU Wild rice
Vitamin E 0.05mg 0.24mg Wild rice
Vitamin B1 0.421mg 0.052mg Millet raw
Vitamin B2 0.29mg 0.087mg Millet raw
Vitamin B3 4.72mg 1.287mg Millet raw
Vitamin B5 0.848mg 0.154mg Millet raw
Vitamin B6 0.384mg 0.135mg Millet raw
Folate 85µg 26µg Millet raw
Vitamin K 0.9µg 0.5µg Millet raw
Tryptophan 0.119mg 0.049mg Millet raw
Threonine 0.353mg 0.127mg Millet raw
Isoleucine 0.465mg 0.167mg Millet raw
Leucine 1.4mg 0.276mg Millet raw
Lysine 0.212mg 0.17mg Millet raw
Methionine 0.221mg 0.119mg Millet raw
Phenylalanine 0.58mg 0.195mg Millet raw
Valine 0.578mg 0.232mg Millet raw
Histidine 0.236mg 0.104mg Millet raw
Saturated Fat 0.723g 0.049g Wild rice
Monounsaturated Fat 0.773g 0.05g Millet raw
Polyunsaturated fat 2.134g 0.213g Millet raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet raw Wild 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 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
39%
Millet raw
10%
Wild rice
Minerals Daily Need Coverage Score
86%
Millet raw
21%
Wild rice

Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.674g)
Which food is lower in glycemic index?
Wild rice
Wild rice is lower in glycemic index (difference - 14)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $0.6)
Which food is lower in Sugar?
Millet raw
Millet raw is lower in Sugar (difference - 0.73g)
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

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.