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Millet raw vs Wild rice - In-Depth Nutrition Comparison

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How are Millet raw and Wild rice different?

  • Millet raw is higher in Vitamin B1, Copper, Manganese, Iron, and Fiber, however Wild rice is richer in Zinc, Phosphorus, Magnesium, Vitamin B3, and Potassium.
  • Daily need coverage for Zinc from Wild rice is 39% higher.
  • Millet raw contains 4 times more Vitamin B1 than Wild rice. While Millet raw contains 0.421mg of Vitamin B1, Wild rice contains only 0.115mg.

Millet, raw and Wild rice, raw are the varieties used in this article.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Millet raw
Millet raw
3
:
5
Wild rice
Wild rice
Contains more Iron +53.6%
Contains less Sodium -28.6%
Contains more Copper +43.1%
Contains more Calcium +162.5%
Contains more Magnesium +55.3%
Contains more Phosphorus +51.9%
Contains more Potassium +119%
Contains more Zinc +254.8%
Millet raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 113% 82% 123% 18% 1% 46% 250%
Wild rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 74% 127% 186% 38% 1% 163% 175%
Contains more Iron +53.6%
Contains less Sodium -28.6%
Contains more Copper +43.1%
Contains more Calcium +162.5%
Contains more Magnesium +55.3%
Contains more Phosphorus +51.9%
Contains more Potassium +119%
Contains more Zinc +254.8%

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
2
:
7
Wild rice
Wild rice
Contains more Vitamin B1 +266.1%
Contains more Vitamin B2 +10.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +1540%
Contains more Vitamin B3 +42.6%
Contains more Vitamin B5 +26.7%
Contains more Folate +11.8%
Contains more Vitamin K +111.1%
Equal in Vitamin B2 - 0.262
Equal in Vitamin B6 - 0.391
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 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
Contains more Vitamin B1 +266.1%
Contains more Vitamin B2 +10.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +1540%
Contains more Vitamin B3 +42.6%
Contains more Vitamin B5 +26.7%
Contains more Folate +11.8%
Contains more Vitamin K +111.1%
Equal in Vitamin B2 - 0.262
Equal in Vitamin B6 - 0.391

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Millet raw
Millet raw
3
:
2
Wild rice
Wild rice
Contains more Fats +290.7%
Contains more Water +11.7%
Contains more Other +111.8%
Contains more Protein +33.7%
Equal in Carbs - 74.9
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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more Fats +290.7%
Contains more Water +11.7%
Contains more Other +111.8%
Contains more Protein +33.7%
Equal in Carbs - 74.9

Fat Type Comparison

Fat type breakdown side-by-side comparison
Millet raw
Millet raw
2
:
1
Wild rice
Wild rice
Contains more Monounsaturated Fat +386.2%
Contains more Polyunsaturated fat +215.7%
Contains less Saturated Fat -78.4%
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: 0.156 g
Monounsaturated Fat: 0.159 g
Polyunsaturated fat: 0.676 g
Contains more Monounsaturated Fat +386.2%
Contains more Polyunsaturated fat +215.7%
Contains less Saturated Fat -78.4%

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

All nutrients comparison - raw data values

Nutrient Millet raw Wild rice Opinion
Net carbs 64.35g 68.7g Wild rice
Protein 11.02g 14.73g Wild rice
Fats 4.22g 1.08g Millet raw
Carbs 72.85g 74.9g Wild rice
Calories 378kcal 357kcal Millet raw
Sugar 2.5g Millet raw
Fiber 8.5g 6.2g Millet raw
Calcium 8mg 21mg Wild rice
Iron 3.01mg 1.96mg Millet raw
Magnesium 114mg 177mg Wild rice
Phosphorus 285mg 433mg Wild rice
Potassium 195mg 427mg Wild rice
Sodium 5mg 7mg Millet raw
Zinc 1.68mg 5.96mg Wild rice
Copper 0.75mg 0.524mg Millet raw
Vitamin A 0IU 19IU Wild rice
Vitamin A RAE 0µg 1µg Wild rice
Vitamin E 0.05mg 0.82mg Wild rice
Vitamin B1 0.421mg 0.115mg Millet raw
Vitamin B2 0.29mg 0.262mg Millet raw
Vitamin B3 4.72mg 6.733mg Wild rice
Vitamin B5 0.848mg 1.074mg Wild rice
Vitamin B6 0.384mg 0.391mg Wild rice
Folate 85µg 95µg Wild rice
Vitamin K 0.9µg 1.9µg Wild rice
Tryptophan 0.119mg 0.179mg Wild rice
Threonine 0.353mg 0.469mg Wild rice
Isoleucine 0.465mg 0.618mg Wild rice
Leucine 1.4mg 1.018mg Millet raw
Lysine 0.212mg 0.629mg Wild rice
Methionine 0.221mg 0.438mg Wild rice
Phenylalanine 0.58mg 0.721mg Wild rice
Valine 0.578mg 0.858mg Wild rice
Histidine 0.236mg 0.384mg Wild rice
Saturated Fat 0.723g 0.156g Wild rice
Monounsaturated Fat 0.773g 0.159g Millet raw
Polyunsaturated fat 2.134g 0.676g 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 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
39%
Wild rice
Minerals Daily Need Coverage Score
79%
Millet raw
96%
Wild rice

Comparison summary

Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.567g)
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 richer in minerals?
Wild rice
Wild rice is relatively richer in minerals
Which food is richer in vitamins?
Wild rice
Wild rice is relatively richer in vitamins
Which food is lower in Sugar?
Millet raw
Millet raw is lower in Sugar (difference - 2.5g)
Which food contains less Sodium?
Millet raw
Millet raw contains less Sodium (difference - 2mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.