Millet raw vs. Wild rice raw — In-Depth Nutrition Comparison
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How are millet raw and wild rice raw different?
- Millet raw is higher in vitamin B1, copper, manganese, iron, and fiber; however, wild rice raw is richer in zinc, phosphorus, magnesium, vitamin B3, and potassium.
- Daily need coverage for zinc for wild rice raw is 39% higher.
- Millet raw contains 4 times more vitamin B1 than wild rice raw. While millet raw contains 0.421mg of vitamin B1, wild rice raw contains only 0.115mg.
- Wild rice raw has a lower glycemic index (57) than millet raw (71).
Millet, raw and Wild rice, raw are the varieties used in this article.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more IronIron | +53.6% |
| Contains more CopperCopper | +43.1% |
| Contains less SodiumSodium | -28.6% |
| Contains more ManganeseManganese | +22.8% |
| Contains more MagnesiumMagnesium | +55.3% |
| Contains more CalciumCalcium | +162.5% |
| Contains more PotassiumPotassium | +119% |
| Contains more ZincZinc | +254.8% |
| Contains more PhosphorusPhosphorus | +51.9% |
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.
| Contains more Vitamin B1Vitamin B1 | +266.1% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1540% |
| Contains more Vitamin B3Vitamin B3 | +42.6% |
| Contains more Vitamin B5Vitamin B5 | +26.7% |
| Contains more Vitamin KVitamin K | +111.1% |
| Contains more FolateFolate | +11.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
11.02 g
Fats:
4.22 g
Carbs:
72.85 g
Water:
8.67 g
Other:
3.24 g
Protein:
14.73 g
Fats:
1.08 g
Carbs:
74.9 g
Water:
7.76 g
Other:
1.53 g
| Contains more FatsFats | +290.7% |
| Contains more WaterWater | +11.7% |
| Contains more OtherOther | +111.8% |
| Contains more ProteinProtein | +33.7% |
~equal in
Carbs
~74.9g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.723 g
Monounsaturated fat:
Mono. Fat
0.773 g
Polyunsaturated fat:
Poly. Fat
2.134 g
Saturated fat:
Sat. Fat
0.156 g
Monounsaturated fat:
Mono. Fat
0.159 g
Polyunsaturated fat:
Poly. Fat
0.676 g
| Contains more Mono. FatMonounsaturated fat | +386.2% |
| Contains more Poly. FatPolyunsaturated fat | +215.7% |
| Contains less Sat. FatSaturated fat | -78.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Zinc | 1.68mg | 5.96mg | 39% |
| Vitamin B1 | 0.421mg | 0.115mg | 26% |
| Copper | 0.75mg | 0.524mg | 25% |
| Phosphorus | 285mg | 433mg | 21% |
| Magnesium | 114mg | 177mg | 15% |
| Vitamin B3 | 4.72mg | 6.733mg | 13% |
| Iron | 3.01mg | 1.96mg | 13% |
| Manganese | 1.632mg | 1.329mg | 13% |
| Polyunsaturated fat | 2.134g | 0.676g | 10% |
| Fiber | 8.5g | 6.2g | 9% |
| Potassium | 195mg | 427mg | 7% |
| Protein | 11.02g | 14.73g | 7% |
| Choline | 35mg | 6% | |
| Vitamin B5 | 0.848mg | 1.074mg | 5% |
| Vitamin E | 0.05mg | 0.82mg | 5% |
| Fats | 4.22g | 1.08g | 5% |
| Folate | 85µg | 95µg | 3% |
| Saturated fat | 0.723g | 0.156g | 3% |
| Monounsaturated fat | 0.773g | 0.159g | 2% |
| Vitamin B2 | 0.29mg | 0.262mg | 2% |
| Vitamin K | 0.9µg | 1.9µg | 1% |
| Vitamin B6 | 0.384mg | 0.391mg | 1% |
| Calories | 378kcal | 357kcal | 1% |
| Calcium | 8mg | 21mg | 1% |
| Carbs | 72.85g | 74.9g | 1% |
| Net carbs | 64.35g | 68.7g | N/A |
| Sugar | 2.5g | N/A | |
| Sodium | 5mg | 7mg | 0% |
| Vitamin A | 0µg | 1µg | 0% |
| Selenium | 2.7µg | 2.8µg | 0% |
| Tryptophan | 0.119mg | 0.179mg | 0% |
| Threonine | 0.353mg | 0.469mg | 0% |
| Isoleucine | 0.465mg | 0.618mg | 0% |
| Leucine | 1.4mg | 1.018mg | 0% |
| Lysine | 0.212mg | 0.629mg | 0% |
| Methionine | 0.221mg | 0.438mg | 0% |
| Phenylalanine | 0.58mg | 0.721mg | 0% |
| Valine | 0.578mg | 0.858mg | 0% |
| Histidine | 0.236mg | 0.384mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
36%
37%
Minerals Daily Need Coverage Score
86%
96%
Comparison summary
Which food is lower in Saturated fat?
Wild rice raw is lower in Saturated fat (difference - 0.567g)
Which food is lower in glycemic index?
Wild rice raw is lower in glycemic index (difference - 14)
Which food is cheaper?
Wild rice raw is cheaper (difference - $0.6)
Which food is richer in minerals?
Wild rice raw is relatively richer in minerals
Which food is richer in vitamins?
Wild rice raw is relatively richer in vitamins
Which food is lower in Sugar?
Millet raw is lower in Sugar (difference - 2.5g)
Which food contains less Sodium?
Millet raw contains less Sodium (difference - 2mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)